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Training Tips
Walk before you run-
The difference between walking and running is determination. But don’t jump
straight into a running programme, begin with a walk/run programme. One of the
biggest mistakes beginner make is trying to run too fast! You’ll just get
really out of breath and your legs will just want to give up. Begin with a pace
that is just slightly above your walking speed. You must be able to run at a
speed that you are able to speak. Safety must come first with cycling, so take
all training at your own pace and most of all ensure you are enjoying yourself!
Beginners 8
week Programme
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Week
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Session
1
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Session
2
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Session
3
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Week 1
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Walk 5min/jog 1 min (repeat 4 x)
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Bike 15 min
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Walk 5min/jog 1 min (repeat 2 x) then
10 min bike
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Week 2
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Walk 4min / jog 2min (repeat 4x)
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Bike 20 min
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Walk 4min / jog 2min (repeat 4x) then
10 min bike
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Week 3
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Walk 3 min / jog 3 min (repeat 4x)
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Bike 20 min
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Walk 3 min / jog 3 min (repeat 4x) then
15 min bike
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Week 4
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Walk 2 min / jog 4 min
(repeat 4 x)
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Bike 25 min
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Walk 2 min / jog 4 min
(Repeat 2 x ) then
15 min bike then repeat jog/walk routine above
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Week 5
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Walk 1 min jog 5 min (repeat 4x)
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Bike 30 min
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Walk 1 min jog 5 min (repeat 4x) then
20 min bike
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Week 6
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Walk 1 min jog 6 min (repeat 4x)
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Bike 35 min
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Walk 1 min jog 6 min (repeat 4x) then
20 min bike
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Week 7
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Walk 2 min jog 7 min (repeat 3x)
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Bike 40 min
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Walk 1 min jog 7 min (repeat 2x) then
15 min bike then repeat walk/jog routine above
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Week 8
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Jog 20 min
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Bike 45 min
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Walk 2 min / jog 8 min
(repeat 3 x ) then
20 min bike
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The aim would be to do 3 sessions per week, if this is
not possible ensure that you do 2 sessions preferably with one session being a
combination of jog and bike.
Guidelines
Do not attempt to train through an
injury, get it seen to by a professional
Do dress correctly, light cool clothing in the summer.
Use sun block and cap when sunny
Ensure you are wearing the correct foot wear.
Visit a good sports shop who will help you select the ideal shoes for you.
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