Couch to 5K
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Couch to duathalon in 12 weeks! Couch to 5k in 4 weeks madnes

Couch to duathalon in 12 weeks! Couch to 5k in 4 weeks madnes

Hey so I foolishly said I would to a triathalon 3 days ago! Well I found a dualthalon 2.5km run 20km cycle 7.5km run.

I haven't done exercise in about 12 years since leaving uni!

Well here goes run 2 completed tonight. I plan on doing couch to 5k in 4 weeks and continuing to up it from there! Argh!

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Are you gonna do the 9 week programme in 4 weeks?

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You are asking a lot in a short space of time by the sound of your post. How many weeks exactly do you have to get ready? It is not recommended to push too much in the early days of new exercise but as you seem to of set a goal then I would advise you train more effectively. Triathlon training is slightly different than just running so make sure you counteract a Run day with a cycle training day as this will help to protect your muscles and joints slightly.

The British heart foundation has a beginners duathon training plan but it is 10 weeks, 1 week more than the couch to 5km but it worth taking a look at to get some ideas

bhf.org.uk/-/media/files/ev...

I would advise as soon as your event is over take the distances right back down to 5km and let your body adjust at the shorter distance Then start a good 5 - 10 km program. Good luck.

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Thanks great advice. I'm following the nspcc 12 week programme and adapting it with the c25k. I cycle to work every day and have done this for a few years (5km) but as this is commuting I don't race or count it as propped exercise. On day 2 run/walkI managed 4.5k so optimistic over the mid may duathalon. Thanks for the wisdom all much appreciated.

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If you are unfit then trying to do C25K in four weeks is an invitation to get injured.

Please read the guide to the plan healthunlocked.com/couchto5... and the links from it.

The human body can adapt amazingly well, as the programme proves, but pushing too far too fast is a recipe for disaster. Please get some experienced supervision if attempting this.

healthunlocked.com/couchto5...

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I have to say I agree with Ian. Doing this programme in 4 weeks is certainly not something I would advise anyone to do...but, ymmv so best of luck with it if you do forge ahead.

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OMG DavRoss please be careful. I would listen to IannodaTruffe , he knows heaps about running and how to avoid injury. Could you not find another duathlon to do at a later date perhaps..?

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