12 Week BEGINNER SPRINT DUATHLON PLAN

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1 RG Active 12 Week Beginner Sprint Duathlon Plan Page 1 12 Week BEGINNER SPRINT DUATHLON PLAN

2 RG Active 12 Week Beginner Sprint Duathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the charity s official training partner for running and challenge events. Putting together plans and providing tips and advice to make sure your training goes to plan and you stay injury free. Please find below a 12 week beginner Sprint Duathlon training plan to help you prepare for your event. If you have any questions about your training or need some advice on nutrition or injuries, please drop the team a line at This 12 week programme is designed to prepare you physically for a Sprint distance Duathlon. The programme is timed so that you begin it exactly 12wks prior to race day and use it all the way up to the race. This programme has a maximum of 4hrs per week of training, with an average of 3hrs per week. You are encouraged to do a little more training than on the plan however what you see here is the minimum that we would advise. The specific objectives in the programme are: 1. Creating a structure for the athlete to complete the training 2. Establishing and building an aerobic base 3. Considering sport-specific fitness 4. Completing race simulation training sessions (BRICK) If possible it makes sense to try and train with other like minded athletes, as long as their goals are not too dissimilar to your own. If you do decide to train with others it helps if they are of a similar fitness level to yourself, you should not train with others who are too fast or too slow for you, also steer clear of the kind of athletes who just want to race all of the time. This is training, not racing. Each session is planned for you and details the time, intensity and venue for how the session should be completed. In each session box you will see that there are the letters RPE, this refers to the intensity of how hard you should work and means Rate of Perceived Exertion. At the back of the programme is a table helping you understand what each RPE number means. You will also see that the location of where the session should be completed is given for you, O = outdoors, Trd = Treadmill and obviously means the indoor gym. If you do not have access to a gym with a treadmill then every session will need to be outdoors. It is important that you complete some sessions prior to race day that simulate the race itself, we call these sessions a BRICK. Any BRICK session means that you combine the 2 disciplines in one session with them being executed one straight after the other. It could be a bike followed by a run or even a run/bike/run session. When preparing for these sessions try to organise yourself and be able to immediately transfer from one sport to the next. Missed a session? From time to time your busy lives may get in the way of the training schedule, sometimes this is unavoidable, don t feel guilty! In this situation don t try and make up the session you ve missed, simply pick up your schedule as normal the following day.

3 RG Active 12 Week Beginner Sprint Duathlon Plan Page 3 Week 1 Week 2 20 Mins 25 Mins 30 Mins O 45mins O 1 HR O Total 40MINS 1HR 05MINS 40MINS Total 40MINS 1HR 25MINS 50MINS

4 RG Active 12 Week Beginner Sprint Duathlon Plan Page 4 Week 3 Week 4 RPE 8 30 Mins /8 20 Mins 40 Mins O 1 HR 15 mins O 45mins O Total 40MINS 1HR 45MINS 1HR Total 40MINS 1HR 05MINS 40MINS

5 RG Active 12 Week Beginner Sprint Duathlon Plan Page 5 Week 5 Week 6 25 Mins Trd/O sprint efforts of 1 min each 25 Mins Trd/O sprint efforts of 1 min each 30 Mins 35 Mins climbs on this run 30 Mins O 45mins O climbs on this ride 1 HR O climbs on this ride Total 40MINS 1HR 15MINS 45MINS Total 40MINS 1HR 35MINS 55MINS

6 RG Active 12 Week Beginner Sprint Duathlon Plan Page 6 Week 7 Week 8 25 Mins Trd/O RPE 8 sprint efforts of 1 min each 40 Mins /8 20 Mins 40 Mins O 1 HR 15Mins O /7 climbs on this ride 45 mins O Total 40MINS 1HR 55MINS 1HR 05MINS Total 40MINS 1HR 05MINS 40MINS

7 RG Active 12 Week Beginner Sprint Duathlon Plan Page 7 Week 9 Week 10 RPE 8/9 Make this a hard run 25 Mins Trd/O RPE 8/9 Make this a hard run 40 Mins /8 40 Mins /8 40 Mins O 40 Mins O 1 HR O BRICK Bike/Run 15 Mins O BRICK Bike/Run 1 HR 10 Mins O BRICK Bike/Run BRICK Bike/Run Total 40MINS 1HR 25MINS 1HR 15MINS Total 40MINS 1HR 50MINS 1HR 25MINS

8 RG Active 12 Week Beginner Sprint Duathlon Plan Page 8 Week 11 Week 12 RPE 87/8 25 Mins Trd/O RPE 8/9 Make this a hard run 20mins /O RPE-7 BRICK Run/Bike/Run 2 x 10 Mins Trd/O Make this a hard run 40 Mins /8 30 Mins 30 Mins O 15 Mins O 1 Hr O BRICK Run/Bike/Run 2 x BRICK Run/Bike/Run RACE DAY RACE DAY GOOD LUCK Total 40MINS 1HR 40MINS 1HR 35MINS Total 50MINS 55MINS

9 Rate of Perceived Exertion We will use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of your sessions. RG Active 12 Week Beginner Sprint Duathlon Plan Page 9 These will be highlighted in each session text to make it clear as to what is expected. This table helps you understand exactly how you should feel when executing the training session. Due to the nature of the scale, it is subjective and requires you to feel how your body is responding to the exercise, when doing this consider how your heart is pumping, how quickly you are breathing, how much you are sweating and how much discomfort you are experiencing in your legs. Please remember that everybody s RPE figure could be different to yours when exercising at the same speed because we all respond differently to exercise. RPE DESCRIPTION 0 Complete rest 1 Very Weak: I am just about moving 2 Weak: I am walking at a faster pace and can hold a conversation easily 3 Light: I am beginning to sweat a little, but can hold conversation throughout 4 Moderate: I am very happy at this effort 5 Somewhat Strong: I am sweating more heavily and starting to feel my breathing is becoming more stressed 6 Strong: I am beginning to feel more out of breath but could maintain this pace for a few hours 7 Very Strong: My breathing is very laboured, but I can still maintain pace for an hour without slowing 8 Hard: I am starting to struggle to hold this pace and my heart is racing and am sweating heavily 9 Very Hard: This is hurting and I can only hold this effort for up to 5mins 10 Extremely Hard: I am absolutely flat out and this is sprinting. I will need to stop after 30secs

10 RG Active 12 Week Beginner Sprint Duathlon Plan Page 10 training Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk9 Wk10 Wk11 Wk12 X-Trainer / Rowing 5mins Bench Press Dumbbells 2 x 15 Squats Barbell 2 x 15 Lat Pulldown 2 x 15 Hamstring Curls Swiss Ball 2 x 15 Ab Crunches (3 x 20) Plank (60secs) Bicep Curls 2 x 15 Step ups onto a bench Left 1 x 15 Tricep Press/Extension 2 x 15 Step ups onto a bench - Right 1 x 15 Ab Crunches (3 x 20) Plank (60secs) Calf Press/Raise 2 x 15 Stretches The weight training programme is designed to complement your training, not interfere with it. Use only weights that comfortably challenge you. Always seek professional advice from a Fitness Instructor if you are unsure of any exercises.