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Help duathlon!

I've signed off for the Rivington duathlon on Sat 24th of May. I haven't been training at all, haven't done much biking for a while (did the C2C last August) and lately all my running has been on a football field 3 times a week (5, 7 and 11 a side) although running is my especiality.

So....I've got a month to train. Any suggestions on a feasible training program that would allow me to complete the duathlon? I just want to finish it in a reasonable state and time.

ANy help, much appreciated!!

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