10km cycling challenge for beginners

Size: px
Start display at page:

Download "10km cycling challenge for beginners"

Transcription

1 10km cycling challenge for beginners Congratulations on committing to a 10kAnyWay cycling challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving the challenge gives you a real mental boost to go with healthy eating, weight-management and toned muscles! Cycling is also a really great way to build up your fitness levels, and put your body to the test, without the impact on your joints that running can have. It could be that you loved cycling in your younger years but haven t picked up a bike in some time. Or perhaps you just want to get your fitness levels up, and think cycling sounds like a much more enjoyable way to do this than by spending hours on a treadmill (we agree!). Maybe you already spend time on your bike commuting to work, but want to step it up a notch and improve your fitness at the same time. Whatever your reasons for wanting to start cycling, our 10k beginners cycling plan has been designed to help you every step of the way. Phone: support@vavista.com 1 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

2 Each week you will need to do at least 3 of the specified exercise sessions either in the gym or on an outdoor route, and try to include different terrains (uphill, downhill, flat etc) every week. You should ideally do at least one outdoor and one gym session per week but I know the weather can sometimes prevent that and wet-weather cycling can be risky. Make sure you have a rest day in between each session this will reduce your chance of injury and will help you to become a stronger, more skilled cyclist. You could use your rest day to do some upper-body tone up exercises instead. Incline/resistance Gym: Incline/resistance levels can be adjusted manually, or you may be able to choose a preset programme, which has these already set up. Outdoors: Work out routes with various terrains and inclines, which will test your fitness and build your experience. Outdoor training When you start training, it is advisable to stick with routes that are fairly local to you. Then, once you have a little more experience under your belt, you can start venturing further afield. Varying your cycle routes will stop routes from becoming boring, and is a great way to explore your local area too. It also gives you a chance to experience a range of different terrains each new terrain will bring with it a new set of challenges and push different muscles, so it s great for overall muscle toning. For help with kit see our tips. Bike machine Stationary cycling machines at the gym are a great way to widen your cycling experience and build up your cycling skills without having to work out specific outdoor routes. Here are a few simple tips to remember when setting up your cycling machine. Adjust the seat When the pedal is at it s lowest position, your leg should be almost straight. Your legs shouldn t feel strained and you should be able to pedal easily, without having to move your hips. Adjust the pedal straps Loosen or tighten the straps so that your feet are held in, without feeling too tight. Phone: support@vavista.com 2 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

3 Get to grips with the display panel Most modern cycling machines will have a display panel that lets you set up your ride and adjust what see you see in the display. If you re unfamiliar with the one you re using, then ask a member of staff at the gym to show you the ropes. You should be able to set your machine at different incline/resistances and incline/resistance levels and many offer pre-set workouts that replicate riding through different terrains, sometimes even giving you the virtual images on your display panel! RPM Most bike displays will also show your RPM reps per minute which is a great way of keeping track of your progress as you go through the programme. Your RPM will vary dependant on whether you are cycling uphill, downhill or on a flat, but as you progress through the programme, try to keep aware of the RPM so that you don t end up coasting! Heart rate Another good way to ensure you are working out effectively is to invest in a heart rate monitor or use the one that may be built into the exercise bike. To roughly calculate your maximum heart rate (MHR) per minute, subtract your age from 220. Now try to vary your workouts according to the zones below. A mixture of these sessions within the week (always linked to warm-up and cool-downs) will give you best results. Warm-up / recovery Endurance Strength Interval 50-65% MHR 65-75% MHR 75-85% MHR Switch between 65% MHR and max effort By the end of the 12 weeks, you should be ready to cycle 10km in minutes, so choose a great route, enlist some friends and book a time to enjoy your newfound fitness! Remember to check with your doctor before undertaking exercise if you have any concerns. Phone: support@vavista.com 3 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

4 Your 12-week 10kAnyWay Cycling Programme WEEK 1 1. Cycle 10 minutes, low incline/resistance, easy pace 2. Cycle 10 minutes, medium incline/resistance, easy pace 3. Cycle 15 minutes, low incline/resistance, easy pace WEEK 2 1. Cycle 10 minutes, low incline/resistance, easy pace 2. Cycle 15 minutes, low incline/resistance, medium pace 3. Cycle 15 minutes, medium incline/resistance, medium pace WEEK 3 1. Cycle 10 minutes, low incline/resistance, medium pace 2. Cycle 15 minutes, medium incline/resistance, medium pace 3. Cycle 20 minutes, low incline/resistance, quick pace WEEK 4 1. Cycle 15 minutes, medium incline/resistance, easy pace 2. Cycle 15 minutes, medium incline/resistance, medium pace 3. Cycle 20 minutes, high incline/resistance, easy pace WEEK 5 1. Cycle 15 minutes, medium incline/resistance, easy pace 2. Cycle 20 minutes, medium incline/resistance, medium pace 3. Cycle 25 minutes, low incline/resistance, quick pace Phone: support@vavista.com 4 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

5 WEEK 6 1. Cycle 20 minutes medium incline/resistance, medium pace 2. Cycle 35 minutes, low incline/resistance, medium pace 3. Cycle 25 minutes, medium incline/resistance, quick pace WEEK 7 1. Cycle 25 minutes, medium incline/resistance, easy pace 2. Cycle 20 minutes, medium incline/resistance, quick pace 3. Cycle 30 minutes, low incline/resistance, quick pace 4. Cycle 35 minutes, medium incline/resistance, medium pace WEEK 8 1. Cycle 25 minutes, low incline/resistance, easy pace 2. Cycle 30 minutes, medium incline/resistance, easy pace 3. Cycle 20 minutes, high incline/resistance, medium pace 4. Cycle 35 minutes, medium incline/resistance, quick pace WEEK 9 1. Cycle 20 minutes, low incline/resistance, medium pace 2. Cycle 30 minutes, medium incline/resistance, medium pace 3. Cycle 15 minutes, high incline/resistance, quick pace 4. Cycle 40 minutes, medium incline/resistance, medium pace WEEK Cycle 25 minutes, medium incline/resistance, medium pace 2. Cycle 35 minutes, low incline/resistance, quick pace 3. Cycle 20 minutes, high incline/resistance, medium pace 4. Cycle 40 minutes, medium incline/resistance, quick pace Phone: support@vavista.com 5 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

6 WEEK Cycle 30 minutes, medium incline/resistance, easy pace 2. Cycle 35 minutes, low incline/resistance, quick pace 3. Cycle 40 minutes, medium incline/resistance, medium pace 4. Cycle 45 minutes, high incline/resistance, medium pace WEEK Cycle 35 minutes, medium incline/resistance, easy pace 2. Cycle 40 minutes, low incline/resistance, quick pace 3. Cycle 45 minutes, medium incline/resistance, easy pace 4. Achieve your 10kAnyWay cycling challenge it s time to tackle the 10km! Phone: support@vavista.com 6 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

7 My 10kAnyWay training log Week Sessions completed Comments Congratulations! You have completed your 10kAnyWay cycling challenge for beginners. Remember to share your chosen challenge with us all your highs and lows of training, your challenge date and how you get on photos too please! We can help publicise your event to raise money for charity or link you up with others undertaking the challenge. Let us know when you have completed it and we will send you a 10kAnyWay certificate. Complete a 10k challenge in 3 different ways and win a 10kAnyWay gold medal. #10kAnyWay. Phone: support@vavista.com 7 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

10km challenge for beginners

10km challenge for beginners 10km challenge for beginners Congratulations on committing to a 10kAnyWay running challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving the

More information

10km Nordic walking challenge

10km Nordic walking challenge 10km Nordic walking challenge Congratulations on committing to a 10kAnyWay Nordic walking challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving

More information

10km challenge for experienced runners

10km challenge for experienced runners 10km challenge for experienced runners Congratulations on committing to a 10kAnyWay running challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving

More information

Triathlon information sheet

Triathlon information sheet Triathlon information sheet Already an experienced hand at swimming, cycling or running (or maybe all three?!), and want to step your training up a notch to really push your body further? Then a triathlon

More information

Y TRI 8 WEEK TRAINING PLAN

Y TRI 8 WEEK TRAINING PLAN Y TRI 8 WEEK TRAINING PLAN WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 Focal Point: Be conservative with your effort in week 1 but strong in your conviction to complete the schedule this week.

More information

Training plan 1-2 JuNE 2013

Training plan 1-2 JuNE 2013 Training plan 1-2 JuNE 2013 Your challenge: Your team has signed up to either the Gold, Silver or Bronze challenge. You can upgrade your challenge on the day if you re feeling good, but make sure you ve

More information

London to Amsterdam 16 week Training Plan

London to Amsterdam 16 week Training Plan Overview Congratulations! You ve signed up and now you re going to get yourself into the best shape possible for your challenge. This training plan is designed to give you some milestones to aim towards

More information

THE ACTIVE CYCLIST S SPORTIVE TRAINING PLAN

THE ACTIVE CYCLIST S SPORTIVE TRAINING PLAN THE ACTIVE CYCLIST S SPORTIVE TRAINING PLAN WATTBIKE.COM WEEK 01-02 THE ACTIVE CYCLIST S We ve partnered with UK Cycling Events to bring you top quality training plans to help you prepare for the challenges

More information

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at

More information

HALF MARATHON TRAINING PROGRAMME

HALF MARATHON TRAINING PROGRAMME HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION

More information

Training for a Cycling challenge

Training for a Cycling challenge Training for a Cycling challenge Introduction People from all walks of life register for our cycle challenges, they are designed for people of average fitness and you don't have to be Sir Bradley Wiggins.

More information

Dublin to Paris 12 Week Training Plan

Dublin to Paris 12 Week Training Plan Dublin to Paris 12 Week Training Plan Before you Start There is no suggested route through the mix of road and Wattbike sessions - mix and match - we suggestthat a good mix would be a ratio of :1 / 4:1

More information

Thames Path Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge!

Thames Path Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge! Your guide to getting fit & ready for your challenge! www.thamespathchallenge.com Whether you intend to tackle the Whole, Half or Quarter on the 10-11 September 2016, you should embark on a suitable training

More information

London 2 Brighton Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge!

London 2 Brighton Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge! Your guide to getting fit & ready for your challenge! www.london2brightonchallenge.com Whether you intend to tackle the Whole or Half you should embark on a suitable training regime well in advance. For

More information

YOUR 15 WEEK TRAINING PLAN

YOUR 15 WEEK TRAINING PLAN YOUR 15 WEEK TRAINING PLAN GENERAL TIPS The key to all training is consistency. If you miss a day, don t worry, life happens. Just try to do what you can on any given week. If training in the week is very

More information

Running Moms. Women s Online Beginner - Step 2-5k Training Program

Running Moms. Women s Online Beginner - Step 2-5k Training Program Running Moms Women s Online Beginner - Step 2-5k Training Program - This will get you to running 5k by progressing every week from 5 min run intervals to 12 min intervals with one minute walk breaks. This

More information

YOUR 15 WEEK TRAINING PLAN

YOUR 15 WEEK TRAINING PLAN GENERAL TIPS The key to all training is consistency. If you miss a day, don t worry, life happens. Just try to do what you can on any given week. If training in the week is very limited, you can add on

More information

The Weekend Warrior. VeloSano Training Guide

The Weekend Warrior. VeloSano Training Guide VeloSano Training Guide The Weekend Warrior By Dr. Michael Schaefer This guide includes suggestions for training for the VeloSano Bike to cure event of your chosen distance. If you are new to bicycling,

More information

Introduction. Don t let a little weather keep you from experiencing the anabolic powers of this program, year-round. Enjoy! Your friend and coach,

Introduction. Don t let a little weather keep you from experiencing the anabolic powers of this program, year-round. Enjoy! Your friend and coach, DISCLAIMER No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise without the prior written permission of the copyright holder.

More information

Training Program. Definitions. Preparation for Training

Training Program. Definitions. Preparation for Training Training Program The attached 8 week program is designed for EXPERIENCED cyclists aiming for the Grafton to Inverell Cycle Classic 228km ride. It can be used as a guide to assist you prepare for the event

More information

Beginners Training Guide. 50km < 18HRS

Beginners Training Guide. 50km < 18HRS Oxfam Trailwalker Beginners Training Guide Who is a beginner? 50km < 18HRS Participants who have never done anything like this before and are aiming to make full use of the 18 hours to walk the 50km course

More information

IT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION

IT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION INTRODUCTION Over the next 12 weeks we will gradually and safely prepare you to tackle the mountain.the plan is to have you in your tip top condition to walk or run the 2017 P2P. Firstly, make sure you

More information

Spinner Bike Description

Spinner Bike Description Spinner Bike Description The Background A Spinner Bike is a piece of exercise equipment that allows its rider to mimic the muscular movements and to receive the physiological benefits of riding a bike

More information

15 Week Training Schedule Intermediate

15 Week Training Schedule Intermediate 15 Week Training Schedule Intermediate Below is a basic training plan that will take you from a minimum level of fitness to being able to complete the Cycle event. All of the sessions below are based on

More information

Running Moms. Women s Online Faster 5k Training Program. Wednesday Rest. Pre- Measurements Run 5k

Running Moms. Women s Online Faster 5k Training Program. Wednesday Rest. Pre- Measurements Run 5k Running Moms Women s Online Faster 5k ing Program - This is for those who can already run 5k but want to train to run it faster. You should be currently running or working out 3-4 times per week. This

More information

Here you should be building a routine and allocating time to train, learning skills and using drill work to improve technique.

Here you should be building a routine and allocating time to train, learning skills and using drill work to improve technique. WEEK 1 Here you should be building a routine and allocating time to train, learning skills and using drill work to improve technique. Remember to adapt sessions if you cannot complete them due to your

More information

9 Week Strength Training Program for: Solomon Foster

9 Week Strength Training Program for: Solomon Foster 9 Week Strength Training Program for: Solomon Foster This is a poplar style of training called the 5X5 Program This workout is designed to be done three times per week to allow enough time to promote growth

More information

IT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION

IT S TIME TO TAKE ON THE MOUNTAIN INTRODUCTION INTRODUCTION Over the next 12 weeks we will gradually and safely prepare you to tackle the mountain.the plan is to have you in your tip top condition to walk or run the 2017 P2P. Firstly, make sure you

More information

HOW MANY DAYS A WEEK WILL I NEED TO RUN?

HOW MANY DAYS A WEEK WILL I NEED TO RUN? WHO IS THE PLAN FOR? This training plan is designed for runners with some experience under their belts and ideally, for those who have completed a full marathon. This means that they are familiar with

More information

WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

Speed Boost. 12 Week Training Plan

Speed Boost. 12 Week Training Plan Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run

More information

2015 RUNNING GROUP CROSS FIT LACEY! Questions:

2015 RUNNING GROUP CROSS FIT LACEY! Questions: Questions: cflacey.endurance@gmail.com Options: 5 mile, 13.1 mile, and 26.2 mile (Beginner & Intermediate options) 2015 RUNNING GROUP CROSS FIT LACEY We are offing a running programmed for all types that

More information

WEEKENDER WALKING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

WEEKENDER WALKING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON WEEKENDER WALKING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

GENERAL TRAINING GUIDANCE & KIT LIST

GENERAL TRAINING GUIDANCE & KIT LIST GENERAL TRAINING GUIDANCE & KIT LIST Contents General training advice... 1 The 26 mile route... 5 The 13 mile route... 7 The 7 mile route... 9 KIT ADVICE... 10 General training advice Before you start

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Start Walking! Participant Guide. Pedometer-based walking program

Start Walking! Participant Guide. Pedometer-based walking program Start Walking! Participant Guide Pedometer-based walking program Welcome to A physical activity program from Blue Cross and Blue Shield Contents The Challenge - - - - - - - - - - - - - - - - - - - - -

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each run feel? There are a number of different paces that you should aim to master which will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort Steady run

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different s that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort. Steady

More information

COUCH TO QUEST TRAINING PLAN 12-WEEK BEGINNER TRAINING PLAN CHALLENGE ROUTE 20-30K

COUCH TO QUEST TRAINING PLAN 12-WEEK BEGINNER TRAINING PLAN CHALLENGE ROUTE 20-30K COUCH TO QUEST TRAINING PLAN 12-WEEK BEGINNER TRAINING PLAN CHALLENGE ROUTE 20-30K This Quest training plan has been prepared by Bernard Smyth of Ultimate Conditioning. Bernard trains individuals and groups

More information

INTERMEDIATE Training Guide

INTERMEDIATE Training Guide Oxfam Trailwalker INTERMEDIATE Training Guide 100km < 28HRS Who is INTERMEDIATE? Participants who regularly undertake some aerobic activity and are looking to complete the course in the average time of

More information

9-MONTH TRAINING PLAN

9-MONTH TRAINING PLAN COUCH toathon 9-MONTH TRAINING PLAN Just like a baby needing nine months in the womb before greeting the world, so a new runner should ideally spend at least nine months building up to running their first

More information

Walking is the best possible exercise.

Walking is the best possible exercise. Walking Best, safest, and most natural form of exercise Effective form of exercise for all ages Effective form of exercise for all states and levels of health Increases sense of well-being Walking is the

More information

Training Tips. 10 tips for training for the Race to Robie Creek :

Training Tips. 10 tips for training for the Race to Robie Creek : Training Tips 1. 10 tips for training for the Race to Robie Creek 2. What is a workout? 3. Points to remember--before you begin 4. Key points about your training schedule 5. Sample 14 week Training Program

More information

How should each run feel?!

How should each run feel?! How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation 2017 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Beginners This program is designed for those who are healthy but

More information

So You Want to Do the Crazyman!

So You Want to Do the Crazyman! So You Want to Do the Crazyman! With good planning and a little advice even the most inexperienced athletes amongst us can conquer the Crazyman. Totalling some 54km, the Crazyman is not a challenge to

More information

By Jason Fitzgerald

By Jason Fitzgerald Training to BQ The Recipe for Your Fastest Marathon By Jason Fitzgerald http://www.runyourbq.com Before we get started, ask yourself does one of these describe your training? 1. Most of your running is

More information

The best way to achieve both these things is lots of regular running on a consistent basis.

The best way to achieve both these things is lots of regular running on a consistent basis. Half Marathon Training From First Timers to Faster Times Half Marathon To the uninitiated, the tone of this title hints at a runner on the way to something bigger and better. And you might be, but the

More information

Forrest GrapeRide 101km Complete Performance Training Plan

Forrest GrapeRide 101km Complete Performance Training Plan Forrest GrapeRide 101km Complete Performance Training Plan Day Discipline Rank Details Avg s: How did you feel, where did you go, what 1 13/02/13 8 weeks Hard Goal: To start training for the GrapeRide

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

TRAINING PLANS. speedo.com.au/make1kwet. Our aim is for you to swim 600m comfortably in the time it takes you to run 4k or cycle 8k.

TRAINING PLANS. speedo.com.au/make1kwet. Our aim is for you to swim 600m comfortably in the time it takes you to run 4k or cycle 8k. TRAINING PLANS ENTRY LEVEL Our aim is for you to swim 600m comfortably in the time it takes you to run 4k or cycle 8k. 1 CYCLING RUNNING PROGRAMME 1 MONTH TRAINING PROGRAMME Created in collaboration with

More information

Cycling. Active Cyclist. 8 weeks. Cycling training with Kéo Power. Endurance cycling, Intervals

Cycling. Active Cyclist. 8 weeks. Cycling training with Kéo Power. Endurance cycling, Intervals Sport: Level: Duration: Scope: Activities include: Cycling Active Cyclist 8 weeks Cycling training with Kéo Power Endurance cycling, Intervals Polar Test Protocol When you start training with a Power meter,

More information

How should each run feel?!

How should each run feel?! How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Missy Kane Covenant Health Fitness Expert WEEK ONE

Missy Kane Covenant Health Fitness Expert WEEK ONE WORKOUTS FOR RUNNERS (ADVANCED) Missy Kane Covenant Health Fitness Expert * If you develop any injury or pain, make sure you see a physician and stop exercising. This training plan is designed for people

More information

Running moms. Have Fun!

Running moms. Have Fun! Running moms Women s Online Half Marathon Training Program This is for you if you are not new to 21k and will get you running the distance stronger than your last - training to be BadAss This program includes

More information

How should each run feel?

How should each run feel? How should each run feel? There are a number of different paces that you should aim to master that will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort. Steady run

More information

Advice from the coach In order for the body to adapt i.e. get fitter & stronger you need to overload it, recover well, then repeat.

Advice from the coach In order for the body to adapt i.e. get fitter & stronger you need to overload it, recover well, then repeat. This is a 16 week plan which assumes that riders are starting with a moderate level of fitness. The plan is based on 5-6 training days per week with a recovery day built in which should be taken. There

More information

RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON M A R A T H O N RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON WEEKENDER RUNNING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

WARNINGS. Do not mix alkaline, standard (carbon-zinc), or rechargeable (Ni-Cd, Ni-MH, etc) batteries.

WARNINGS. Do not mix alkaline, standard (carbon-zinc), or rechargeable (Ni-Cd, Ni-MH, etc) batteries. WARNINGS BEFORE starting any fitness or strength program, consult with your physician or health official. This will ensure that you engage in the proper strength or fitness program for your age and physical

More information

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K Couch to Quest Training Plans have been prepared by Bernard Smyth of Ultimate Conditioning. Bernard trains group of people to take part in

More information

Runners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons

Runners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Runners! Workshop How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Dr. Maria Sundberg Senior Trainer, FitEverywhere Why Do YOU Run? Recreation? To lose weight? To

More information

NON-STOP WALKING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

NON-STOP WALKING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON NON-STOP WALKING 20 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

15KM 14-WEEK TRAINING PROGRAMME

15KM 14-WEEK TRAINING PROGRAMME 15KM 14-WEEK TRAINING PROGRAMME T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN

BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners

More information

How should each run feel?!

How should each run feel?! How should each feel?! There are a number of different paces that you should aim to master that will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort. Steady

More information

Running Moms. This will get you up and running the half marathon distance faster than your last. You should be able to run 10k.

Running Moms. This will get you up and running the half marathon distance faster than your last. You should be able to run 10k. Running Moms Women s Online Getting to 21k Faster Half Marathon Training Program This will get you up and running the half marathon distance faster than your last. You should be able to run 10k. This program

More information

Dare2Tri Triathlon Training Plan 2018 Expectations and Explanation

Dare2Tri Triathlon Training Plan 2018 Expectations and Explanation Dare2Tri Triathlon Training Plan 2018 Expectations and Explanation This document will walk you through the process of using your new training plan. Whether you choose the Beginner Plan 4-8 hours/week,

More information

5 MONTH TRAINING PLAN

5 MONTH TRAINING PLAN 5 MONTH TRAINING PLAN This Quest training plan has been prepared by Fiola Foley, ex-international rower turned multi-sporter. Fiola is no stranger to longdistance races. She has competed in the Abu Dhabi

More information

Milford Tritons CC. Winter Turbo Training

Milford Tritons CC. Winter Turbo Training Milford Tritons CC Winter Turbo Training RUNNING THE SESSION: On arrival the key can be collected from the Main Gatehouse. Tell the Security Staff why you are there and that you are from Milford Tritons

More information

Training Guide Bike Fit: Start small: Know yourself: Cross-training:

Training Guide Bike Fit: Start small: Know yourself: Cross-training: Training Guide When training for an extended ride like the Fuller Center Bicycle Adventure, it s important to remember that the most challenging part of any long-distance tour is the daily repetition of

More information

KEEP YOUR SEASON GOING

KEEP YOUR SEASON GOING KEEP YOUR SEASON GOING You ve already crossed one finish line in Victoria, BC, aim for another this season. Congratulations on your finish at Subaru IRONMAN 70.3 Victoria presented by Jim Pattison Subaru

More information

KEEP YOUR SEASON GOING

KEEP YOUR SEASON GOING KEEP YOUR SEASON GOING You ve already crossed one finish line in Coeur d Alene, ID, aim for another this season. Congratulations on your finish at IRONMAN 70.3 Coeur d Alene. You ve already accomplished

More information

18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018

18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK

More information

GET speedo fit swimming PROGRAMME - performer

GET speedo fit swimming PROGRAMME - performer 1 GET speedo fit swimming PROGRAMME - performer get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your

More information

WALKER TRAINING PLAN (12 weeks)

WALKER TRAINING PLAN (12 weeks) WALKER TRAINING PLAN (12 weeks) Congratulations on accepting the challenge to a half marathon! You are in for an amazing experience! This program is for you if you ve been ing regularly (three times a

More information

REAL INSURANCE SYDNEY HARBOUR 10K

REAL INSURANCE SYDNEY HARBOUR 10K 5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k

More information

KEEP YOUR SEASON GOING

KEEP YOUR SEASON GOING KEEP YOUR SEASON GOING You ve already crossed one finish line in Santa Rosa, CA, aim for another this season. Congratulations on your finish at IRONMAN 70.3 Santa Rosa. You ve already accomplished something

More information

12 WEEKS. to go WHAT S IN YOUR SADDLEBAG? HILL TRAINING

12 WEEKS. to go WHAT S IN YOUR SADDLEBAG? HILL TRAINING 12 WEEKS to go HILL TRAINING WHAT S IN YOUR SADDLEBAG? Climbing is often feared by new riders, but with these easy tips it can be made easier - and fun! It might be small, but what you keep in your saddlebag

More information

HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON HALF MARATHON 16 WEEK TRAINING PLAN BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when we

More information

With many miles of training under his belt, Glen has designed a series of programmes which start you off at zero and get you straight to hero!

With many miles of training under his belt, Glen has designed a series of programmes which start you off at zero and get you straight to hero! TRAINING PROGRAMMES FOR RUNNERS In Association with Glen Gore from Team Tri-Lab Multisport Training Services Background on the Coach: Glen Gore has been a professional triathlete for the past 50 years,

More information

8-week Sprint training plan for intermediate triathletes

8-week Sprint training plan for intermediate triathletes INVEST IN YOUR HEALTH AND YOUR WEALTH 8-week Sprint training plan for intermediate triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPETE SPRINT Triathlon Plan Page 2 Key notes

More information

4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week:

4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week: 4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week: 6 swim sessions 6 bike sessions 6 run sessions Week 1 and 2 (combined): Day 1 (Monday): Bike:

More information

8-Week Sprint training plan for newbie triathletes

8-Week Sprint training plan for newbie triathletes Invest in your health and your wealth 8-Week Sprint training plan for newbie triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPLETE SPRINT Triathlon Plan Page 2 Key Notes

More information

SPARTAN MOUNTAIN SERIES TRAINING PLAN

SPARTAN MOUNTAIN SERIES TRAINING PLAN SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever

More information

OLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure

OLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure OLDHAM HALF MARATHON All levels FINISH START Brought to you by Oldham Community Leisure BEGINNER This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner. To start

More information

Pilgrims Way Challenge Training Plan Km or miles Making it work for you Make sure you test out your equipment Being mentally and physically prepared

Pilgrims Way Challenge Training Plan Km or miles Making it work for you Make sure you test out your equipment Being mentally and physically prepared Pilgrims Way Challenge Training Plan Thank you for joining the Pilgrims Way Challenge and for supporting Pilgrims Hospices; by taking on this stunning challenge in the rural Kent countryside. Your aim

More information

SKI LAST DEGREE FITNESS PROGRAM

SKI LAST DEGREE FITNESS PROGRAM SKI LAST DEGREE FITNESS PROGRAM For many, Ski Last Degree will be one of the toughest challenges they ever undertake. This fitness program has been designed to gradually increase your endurance, so that

More information

Instructions for the Summer Workout Packet

Instructions for the Summer Workout Packet Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit

More information

M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.

M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks

More information

REVBOX MK7.0 INSTRUCTION MANUAL

REVBOX MK7.0 INSTRUCTION MANUAL REVBOX MK7.0 INSTRUCTION MANUAL WELCOME TO THE REVBOX COMMUNITY... Congratulations on the purchase of your new Revbox a low inertia, stationary air resistance trainer with no fly wheel assistance, designed,

More information

WALK YOUR WAY TO GREAT SHAPE

WALK YOUR WAY TO GREAT SHAPE WALK YOUR WAY TO GREAT SHAPE The fun easy way to BURN Fat You only have to step out of your house and go for a walk to the corner shop and you are exercising. Of course depending on the distance that may

More information

2018 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2018 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation 2018 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation Thank you for supporting the Indigenous Marathon Foundation (IMF)

More information

Reach Your Peak. My Personal Training Program. Presented by TRUBLUE Auto Belays. Name: Date Started: Date Completed:

Reach Your Peak. My Personal Training Program. Presented by TRUBLUE Auto Belays. Name: Date Started: Date Completed: Reach Your Peak Presented by TRUBLUE Auto Belays My Personal Training Program Name: Date Started: Date Completed: 2 Table of Contents: 3. Welcome to Reach Your Peak Training 4. What You Need to Know Before

More information

Key Weekly Training Sessions

Key Weekly Training Sessions This a modified training plan and is based on an approach to weekly training that places a high priority on 3 key training sessions (intervals, hill repeats, LSD) plus some important secondary training

More information

2.5K 5 WEEK TRAINING PLAN

2.5K 5 WEEK TRAINING PLAN 2.5K 5 WEEK TRAINING PLAN Welcome to your Swimathon 2019 training plan! Over the coming 5 weeks, we will aim to offer you training s and ideas to help you achieve your challenge and get you there in your

More information

1.5K 5 WEEK TRAINING PLAN

1.5K 5 WEEK TRAINING PLAN Jolyon Finck Head Swimathon Coach 1HR + 4 MIN Jolyon Finck is an Olympic swimming coach, who over the course of his 20-year swimming coaching career has tutored swimmers ranging from beginner level to

More information

Lucy Gossage 12 Week. Desirable Triathlon Training Plan

Lucy Gossage 12 Week. Desirable Triathlon Training Plan Lucy Gossage 12 Week Desirable Triathlon Training Plan Key points This is a 12 week training program aimed at novices working towards their first Olympic distance triathlon (1500m swim, 40km bike, 10km

More information