Free, 12 Week IronGirl Beginner Duathlon Training Program

Program Description

Training for a Single sport can be challenging on its own. Throw a second discipline into the mix, and things can become fairly interesting.

Having a great training program, and a team of excellent Coaches and Instructors will get you to Race Day feeling motivated and confident, never mind being in the best shape of your life.

This 12 program has both comprehensice Coahes notes for every training session, and sessions are either Coach / Instructor led, or will have you training on your own.

Get this program's training videos now. [Click here]

Over the 12 weeks, we are working on getting you to a level of fitness that will allow you to Run: 2 mile - Bike: 22 mile - Run: 2 miles - one immediatly after the other.

The program has a progressivly increasing training volume and training intensity, so get ready to be challenged in every training session of the program.

Week 4 and 8  are defined as UNLOAD WEEKS, which means there will be a reduction in Training Volume in those weeks, to allow the body an opportunity to recovery from the stress of training, and also adapt to the training stimuli.

These Weeks will also contain BRICK SESSIONS which will assist your body experience the sensation of getting onto the bike after running, and running immediatly after a run segment.

Week 12 is a TAPER WEEK ahead of race day, and will allow you and your body a chance to recharge for the big event.

Here is how your training week will be structured:
Monday: Active recovery / Stretching Session
Tuesday: Run Session: Treadmill Intervals
Wednesday: Resistance Training Session:
Thursday: Bike Session: Indoor Session:
Friday: Yoga Session:
Saturday: Run Session: Base Conditioning
Sunday: Bike Session: Base Conditionong

Program Prerequisites

Ideally, if you have some experience from training for an endurane event (run, bike, triathlon etc), that would be ideal.

But this is not an essential prerequisite!

The minimum requirement is having a clean bill of health, having no injuries  that might be worsened by a change or increase in physical activity.

If you are not sure, please seek medical guidance and advice - better safe than sorry.

Equipement:
You will also require the following equipment:

• A bicycle that is safe, in good working order - have it checked out at your local bike strore before starting your training.
• An Indoor Spinner to mount your bike on, or access to a stationary bike, for the Indoor Bike Session.
• A Cycling helmet
• A pair of suitable running shoes.

That is it - Oh, and loads of enthusiasm, of course.

This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.

There is no equiptment required for this workout program.