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Couch to Sprint Duathlon
Training Program
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|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Week #1 |
Run/Walk 15-20 min. |
Bike 20-30 min. |
Run/Walk 15-20 min. |
Bike 20-30 min. |
Off |
Bike 20-30 min. Run/Walk 10 min. |
Off |
|
Week #2 |
Run/Walk 20-30 min. |
Bike 30-45 min. |
Run/Walk 20-30 min. |
Bike 30-45 min. |
Off |
Bike 30-45 min. Run/Walk 15 min. |
Off |
|
Week #3 |
Run/Walk 30 min. |
Bike 30-45 min. |
Run/Walk 30 min. |
Bike 45 min. |
Off |
Bike 45 min. Run/Walk 20 min. |
Off |
|
Week #4 |
Run/Walk 40 min. |
Bike 30-45 min. |
Run/Walk 30 min. |
Bike 45-60 min. |
Off |
Run/Walk 15 min. Bike 45min. Run/Walk 15 min. |
Off |
|
Week #5 |
Run/Walk 45 min. |
Bike 30-45 min. |
Run/Walk 30 min. |
Bike 60 min. |
Off |
Bike 60min. Run 20 min. |
Off |
|
Week #6 |
Run/Walk 45 min. |
Bike 30-45 min. |
Run/Walk 30 min. |
OFF |
Bike 20 min Run 10 min |
OFF - Pasta Party in Copperas Cove |
Tough Cookie Duathlon! |
Training Notes:
- You may run, walk or run/walk according to your ability.
- You may substitute an indoor cycling class for bike sessions, but you must ride your own bike at least once a week!
- Training on rolling hills is ideal for this race.
- Make sure you run/walk immediately following your bike ride on combination workouts to get your legs used to the transition.