Ages11-12 (5) week Run/Bike Training Plan

Average Weekly Training Hours 00:51
Training Load By Week
Average Weekly Training Hours 00:51
Training Load By Week

This training plan is for the beginning youth multisport athlete ages 11-12 training for a duathlon (run/bike event) or are a member of an organized swim team practicing 4+ days per week. All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery. RACE PREPARATION: At the conclusion of this program the athlete will be able to complete an 1200m run/ 3k bike/ 1200m run event. BASIC EQUIPMENT NEEDED: Properly fitting helmet Bicycle that is the correct size Bike shorts, Swim Jammers, or other tight fitting shorts. Proper running shoes Water bottle Bike pump If you have questions about any of these items please visit your local bike shop or running store.

Sample Day 3
0:25:00
bike seated hills

WarmUp 5min of easy pedaling. 5x [:20 pedal as fast as you can. Easy pedal for :40]. Then practice shifting gears by pedaling for 10 minutes straight and shift gears every :30. Finish with 5min of easy pedaling

Sample Day 4
0:25:00
Long Z1 wo.

RUN WORKOUT: WarmUp 5 minutes easy jog. Stretch the front of your legs, the back of your legs, and your calves. Main Set: Repeat the following sequence 3x. [Choose a line on the ground to jump over or a curb to jump onto 20x with the Right foot only. Repeat with the left foot. Jog for 3 minutes] Finish with 3 minutes of steady jogging.

Sample Day 5
0:30:00
long transition- IM

TRANSITION PRACTICE: Transition is where you will store all of your equipment during the race. What equipment will you need?* How will you set up your transition area?^ Set up a mock transition area that includes a 100m run and 400m bike. Quickly go from run>bike>run>bike>run. How fast can you do this sequence? Don't forget to set up a mount/dismount line. Repeat 3x

Sample Day 6
0:30:00
Optional mode(s)

Today is a fun day. Do anything but run and bike. You can go play basketball, soccer, swim or anything else that is FUN. Just stay active!

Sample Day 7
0:28:00
long transition- IM

BIKE / RUN WORKOUT: Easy run for 6 minutes. Then bike for 15 minutes . Finish with an easy run for 6 minutes. The goal is to just work through the transition and understand what it feels like when your legs go from run to bike to run.

Sample Day 8
0:30:00
bike seated hills

BIKE: Today is about Turning corners. Warm-up 10-15 minutes of easy riding. Have an adult or friend (or both) go with you to an empty parking lot and practice going around turns both slowly and going faster. Avoid gravel or other debris that may cause you to fall. What do you think about when going into a corner? Can you pedal through the turn or do you need to stop pedaling? Do you look up through the corner or do you look at the front tire? Finish with 10-15minutes of steady riding.

Sample Day 13
0:30:00
Optional mode(s)

Today is a fun day. Do anything but run and bike. You can go play basketball, soccer, swim or anything else that is FUN. Just stay active!

Shelly OBrien
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IconOne Multisport

shelly@icon1multisport.com - 210 865 2155
25 yrs coaching experience. Professional, successful, nationally recognized coach who combines a former professional athletic career with a passion for individual development. Personalization. Skills Assessment. Performance testing. Coach Mentor. Online training. Strength and functional movement. Injury Prevention and Rehab. Sprint Olympic 70.3 IronMan draft-legal Juniors

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