Ensure that you download plan to start on December 31st 2016 to read the prep work. Sessions start 02 January. For those training WITH power A self coached complete 18 Week training plan for GB Age Group Olympic Distance Duathletes attending Soria ETU Sprint Duathlon at £99 Less than 80p a day. 4 1/2 months structured training for the price of a personal coach. Pricing is in USD sorry. Based on your individual fitness levels and skills. Features Run HR zone, Bike Threshold [Power] Benchmark tests, Magic Mile multi distance pace reckoner. The plan is NOT based on duration, but rather training stress, and includes bike, run and conditioning sessions complete with full PDF's to explain where necessary. It assumes a level of fitness appropriate to a winter break from a good seasons racing in 2016 and incorporates some down weeks after solid blocks of training, and uses speed work and a taper into the race week. Athletes are also invited to run technique days in London and Birmingham and to join the Lovetri athlete group https://www.facebook.com/Lovetri-Swimwerkx-193884184283936/ Every session is explained with simple notes and clear session effort/HR/Power/PE unique to you using your personal zones set up with your first week's run and bike testing.
Run One Mile / 1609m Hard, aim for even pacing, no too fast starts or too slow, say around 92-95% max
Go to a track and jog an easy lap or two for a warmup. Walk for three to four minutes. Then time yourself running four laps, which is about one mile. Don't run all out;
a) Record your time. By running on a track or a really flat piece of road—which is flat and provides the most accurate measurement of distance—you'll get a solid indication of your top speed.
b) Record your highest HR and average HR
You can revisit this time trial regularly
Find a flat course
Go run all out for 30 minutes.
Your average HR for the last 20 mins, set your timer or use TP to analyse is your threshold HR
Your average pace for the whole run is your threshold pace. The distance you cover when inputted into the spreadsheet under the paperclip will form the basis of your RSLT 400m repeats
5k race is often said to be at or close to VO2max pace, so if you know a recent 5K pace then you could use that as your VO2 Max Pace
Generally VO2 Max pace is 'Very Hard' you would find it hard to talk in sentences over 3 -5 words.
The attachment under the paperclip vo2race will take a recent race time and estimate a VO2 Max score for you, and where that is in terms of Max HR, which differs slightly for varying athletes.
Please make a note of that pace and that percentage of Max HR and use it in sessions asking for V02 Max pacing.
The race plan attachment allows you on tab 4 to calculate the results from the Cooper test below.
Warm up thoroughly, run hard and end all out for 12 minutes. Record your kms and translate into miles, or measure in miles the distance you ran then calculate the following formula.
VO2max = (35.97 x d12) - 11.29 where d12 is the number of miles run in 12 minutes
5m @90+rpm E
5m alternate 30 secs standing (R5) with 30 secs seated at (R3)
5m single leg only changing every 30 seconds
1x.15 secs max (R1o) 1m E | 1x.15 secs max (R1o) 1m E | 1x.15 secs max (R1o) straight into 5 mins Threshold,
8 mins spinning easy in between sets
– Warm up easy for 10 or 15 mins
– 2-3 ×12 min as 4 mins above race pace 25 secs, 4 mins above race pace 10-15 secs then 4 mins at race pace, walk or jog recovery in zone 2
– Cool down for 10 minutes
2 Hour aerobic ride
Build in every 20 minutes
a)10 x 5 seconds to full power with full recovery
b )ride in big gear for 20 minutes at PE 3-5 [easy]
c) In big gear 10 x 5 second single legs at PE 5-7
Aerobic ride to home
Hard run off bike, ditch bike shoes and run hard for 2 mins, settle into rhythm, moderate for 6 minutes, accelerate to end of 10 minutes with sprint finish