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

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.

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