### Running Plan for Badal
Given your current fitness level and schedule, here's a progressive running plan to help you prepare for a duathlon in April 2025:
#### Current Schedule:
- Tuesday: Spinning (evening)
- Thursday: Spinning (evening)
- Friday: Running (8:00-9:00 PM)
- Once a week: Racing bike
- Once a week: Gym
#### Running Plan (Focus on Friday runs):
1. **Weeks 1-4:**
- Maintain 10km runs, aim to slightly improve pace
- Goal: 10km in 58-59 minutes
2. **Weeks 5-8:**
- Increase distance gradually
- Goal: 12km in 1 hour 10 minutes
3. **Weeks 9-12:**
- Focus on pace for 10km
- Goal: 10km in 55 minutes
4. **Weeks 13-16:**
- Alternate between distance and speed workouts
- Goals:
- Distance week: 14km in 1 hour 20 minutes
- Speed week: 10km in 53 minutes
5. **Weeks 17-20:**
- Introduce hill training every other week
- Goals:
- Flat run: 15km in 1 hour 25 minutes
- Hill run: 10km with 150m elevation gain
#### Additional Recommendations:
1. Gradually increase your cycling distance and intensity
2. Incorporate brick workouts (bike followed by run) once a month
3. Focus on core strength and flexibility in gym sessions
4. Ensure proper nutrition and hydration
5. Get enough rest and recovery time
With consistent training and gradual progression, you should be well-prepared for a duathlon in April 2025. Always listen to your body and adjust the plan as needed. Good luck, Badal!
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