My friend Dave has been training for a duathlon and I’ve always wanted to do one, so I signed up to join him. It’s called the Out for Blood Duathlon and is on April 16th, just over a month away. The duathlon consists of a 5K run followed by a 20K bike ride. I can complete both of those on their own so I just need to increase my fitness to be able to them together.

I found a decent 4 week program online, which I’ve adapted to create my training program:

Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Run 20 easy	Rest	Run 40	Cycle 35 easy	Rest	Run 20 Cycle 45	Cycle 60
Run 25 easy	Rest	Run 50	Cycle 40 easy	Rest	Run 25 Cycle 50	Cycle 70
Run 30 easy	Rest	Run 55	Cycle 45 easy	Rest	Run 30 Cycle 60	Cycle 80
Rest	Run 40	Rest	Cycle 30 easy	Rest	Run 20 easy	RACE

* All numbers are minutes.

My goal is to finish under 1:20:00 1:15:00 which is doable if I run 7 mph and ride 14 16 mph. (I found some 2004 riding data showing I consistently rode over 16 mph on my mountain bike, so adjusted my goal. If I hit those paces, I’ll have 2 minutes to spare on the goal time, which will be needed at the starting line and for the transition.) I better start training!