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This programme is designed for the young athlete who wants to participate in the 2011 Bayswater Duathlon. By completing this programme you can ensure you are prepared for the race on November 6th.

GENERAL INFORMATION


  • The cycle course is 4km long. Everyone has to complete this distance when cycling.
  • There are 3 different run distances for the 3 different age groups:
    * 7-8 year olds run 2km
    * 9-10 year olds run 2.8km, and
    * 11-13 year olds run 4km
TRAINING PROGRAMME


  • Mum or Dad will need to measure out distances according to how far you need to run. This can be done in a car.
  • In the programme you will see ½ or ¾, which means half or three quarters the distance you need to run. There will also be times when you go further than your race distance.
  • You will also see Fast, Slow or RP (which means Race Pace); this is the speed you should run. Fast pace means faster than you would run in the actual race (because you’re not running the full distance). Cycling is fast (RP) or slow.
  • Remember, the Bayswater Duathlon is competed over flat roads although there is a small hill for the cycle and 11-13 year old part of the course.
SAFETY


  • Parents, please note – this programme is for children who don’t do much exercise outside of school activities. If you have a child who is physically active and you add this programme into their weekly activities, you may find they are overtraining. Their bodies need to recover.
  • If you are in any doubts as to the physical ability of your child, please consult your local GP


WEEK 1
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – Time how long it takes for your child to run/ walk the required distance. CYCLE – Time how long it takes for your child to cycle 4kms. REST REST RUN – ½ distance slow pace. CYCLE – 4km slow pace.

WEEK 2
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – ½ distance fast pace. CYCLE – 4km plus an extra 5mins riding, slow pace. RUN – ½ distance fast pace. CYCLE – 4km plus an extra 5mins riding, fast pace. RUN – ½ distance slow pace. CYCLE – 4km slow pace.

WEEK 3
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – ¾ distance, slow pace CYCLE – 4km plus an extra 10mins riding, slow pace. REST REST RUN – ½ distance fast pace. Stop at halfway, run the second ½ at slow pace when you have recovered. CYCLE – Slow cycle, any distance over 10 minutes.

WEEK 4
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – Time how long it takes for your child to run the required distance. CYCLE–Time how long it takes for your child to cycle 4kms. RUN – ½ distance slow pace, walk the rest. CYCLE – 4km, slow pace. RUN – ¾ distance, slow pace CYCLE – 4km fast pace.

WEEK 5
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – ¾ distance at RP, walk the remainder. CYCLE– 4km plus an extra 10mins riding, slow pace. REST REST RUN – ¾ distance, slow pace CYCLE – 4km plus an extra 10mins, slow pace

WEEK 6
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – ¾ distance at RP, walk the remainder. CYCLE– 4km plus an extra 10mins riding, slow pace. RUN – ½ distance slow pace. CYCLE – 4km, RP. Time yourself. RUN – ½ distance fast pace. CYCLE – 4km slow pace.

WEEK 7
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – ¾ distance, fast pace, walk remainder CYCLE– 4km plus an extra 10mins riding, fast pace. RUN – ½ distance fast pace. Stop at halfway, run the second ½ at fast pace when you have recovered. CYCLE – 4km, RP. Time yourself. RUN – ½ distance slow pace. REST

WEEK 8
Monday Tuesday Wednesday Thursday Friday Saturday
RUN – Slow pace around full distance. CYCLE– Slow pace around full distance. REST Walk the race distance. REST REST

SUNDAY – 6TH NOVEMBER – RACE DAY
 
 

 

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