Runner Training Program

Fourteen Week Training Program – Cycling (Novice/Intermediate)

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Cycling Week 1 Cycling Week 8 Session 1 Cycle for 10 mins. Attempt to Cycle 18 km/hr (11.2 miles/hr) Session 1 Cycle for 19 mins. Attempt to Cycle 23 km/hr (14.3 miles/hr) Session 2 Cycle for 10 mins. Attempt to Cycle 18 km/hr (11.2 miles/hr) Session 2 Cycle for 20 mins. Attempt to Cycle 24 km/hr (14.9 miles/hr) Session 3 Cycle for 11 mins. Attempt to Cycle 18 km/hr (11.2 miles/hr) Session 3 Cycle for 20 mins. Attempt to Cycle 24 km/hr (14.9 miles/hr) Cycling Week 2 Cycling Week 9 Session 1 Cycle for 11 mins. Attempt to Cycle 18 km/hr (11.2 miles/hr) Session 1 Cycle for 20 mins. Attempt to Cycle 24 km/hr (14.9 miles/hr) Session 2 Cycle for 11 mins. Attempt to Cycle 18 km/hr (11.2 miles/hr) Session 2 Cycle for 22 mins. Attempt to Cycle 25 km/hr (15.5 miles/hr) Session 3 Cycle for 12 mins. Attempt to Cycle 19 km/hr (11.8 miles/hr) Session 3 Cycle for 24 mins. Attempt to Cycle 26 km/hr (16.1 miles/hr) Cycling Week 3 Cycling Week 10 Session 1 Cycle for 12 mins. Attempt to Cycle 19 km/hr (11.8 miles/hr) Session 1 Cycle for 24 mins. Attempt to Cycle 26 km/hr (16.1 miles/hr) Session 2 Cycle for 12 mins. Attempt to Cycle 19 km/hr (11.8 miles/hr) Session 2 Cycle for 26 mins. Attempt to Cycle 27 km/hr (16.8 miles/hr) Session 3 Cycle for 13 mins. Attempt to Cycle 20 km/hr (12.4 miles/hr) Session 3 Cycle for 26 mins. Attempt to Cycle 27 km/hr (16.8 miles/hr) Cycling Week 4 Cycling Week 11 Session 1 Cycle for 13 mins. Attempt to Cycle 20 km/hr (12.4 miles/hr) Session 1 Cycle for 28 mins. Attempt to Cycle 27 km/hr (16.8 miles/hr) Session 2 Cycle for 13 mins. Attempt to Cycle 20 km/hr (12.4 miles/hr) Session 2 Cycle for 28 mins. Attempt to Cycle 27 km/hr (16.8 miles/hr) Session 3 Cycle for 15 mins. Attempt to Cycle 20 km/hr (12.4 miles/hr) Session 3 Cycle for 30 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Cycling Week 5 Cycling Week 12 Session 1 Cycle for 15 mins. Attempt to Cycle 20 km/hr (12.4 miles/hr) Session 1 Cycle for 30 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Session 2 Cycle for 15 mins. Attempt to Cycle 20 km/hr (12.4 miles/hr) Session 2 Cycle for 35 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Session 3 Cycle for 16 mins. Attempt to Cycle 21 km/hr (13.0 miles/hr) Session 3 Cycle for 35 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Cycling Week 6 Cycling Week 13 Session 1 Cycle for 16 mins. Attempt to Cycle 21 km/hr (13.0 miles/hr) Session 1 Cycle for 35 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Session 2 Cycle for 16 mins. Attempt to Cycle 21 km/hr (13.0 miles/hr) Session 2 Cycle for 40 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Session 3 Cycle for 18 mins. Attempt to Cycle 22 km/hr (13.7 miles/hr) Session 3 Cycle for 35 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Cycling Week 7 Cycling Week 14 Session 1 Cycle for 18 mins. Attempt to Cycle 22 km/hr (13.7 miles/hr) Session 1 Cycle for 40 mins. Attempt to Cycle 28 km/hr (17.4 miles/hr) Session 2 Cycle for 18 mins. Attempt to Cycle 22 km/hr (13.7 miles/hr) Session 2 Cycle for 40 mins. Attempt to Cycle 29 km/hr (18 miles/hr) Session 3 Cycle for 19 mins. Attempt to Cycle 23 km/hr (14.3 miles/hr) Session 3 Cycle for 45 mins. Attempt to Cycle 29 km/hr (18 miles/hr) Continue with Intermediate/Advanced Cycling Chart After Conditioning

Consult with a physician before beginning this, or any other exercise program.

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