The next duathlon in our BRB series is slated for May 28th.

Here is how you can jump the gun and get your training started. Here is a 4 week plan 5 day a week plan to get ahead of the curve.

 

Week 1:

Monday – rest day

Tuesday – cycling hill reps. 5 mins x 5. Pedal downhill easy to recover.
Wednesday – easy run 40 mins.
Thursday – cycling easy 2 hrs.
Friday – rest day
Saturday – run 4 mins at race pace x 4
Sunday – cycle 1 hour. Run off the bike for 25 mins at a 30 secs per km slower than race pace.

Week 2:

Monday – rest day
Tuesday – cycling hill reps. 5 mins x 6. Pedal downhill easy to recover.
Wednesday – easy run 40 mins.
Thursday – cycling easy 2 hrs.
Friday – rest day
Saturday – run 4 mins at race pace x 6
Sunday – cycle 1 hour. Run off the bike for 25 mins at a 20 secs per km slower than race pace.

Week 3:

Monday – rest day
Tuesday – cycling hill reps. 5 mins x 7. Pedal downhill easy to recover.
Wednesday – easy run 40 mins.
Thursday – cycling easy 2 hrs.
Friday – rest day
Saturday – run 4 mins at race pace x 7
Sunday – cycle 75 mins. Run off the bike for 25 mins at a 20 secs per km slower than race pace.

Week 4:

Monday – rest day
Tuesday – cycling hill reps. 5 mins x 8. Pedal downhill easy to recover.
Wednesday – easy run 40 mins.
Thursday – cycling easy 2 hrs.
Friday – rest day
Saturday – run 4 mins at race pace x 4 (easy run if race week)
Sunday – cycle 1.5 hours. Run off the bike for 25 mins at a 20 secs per km slower than race pace. (or race depending on which week you are at)

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