Duathlon Sprint Training Plan | 10 Week | Heart Rate | Cyclist to Duathlete | Email Access to Coach
Duathlon Sprint Training Plan | 10 Week | Heart Rate | Cyclist to Duathlete | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to your 10 Week Cyclist to Duathlete Training Plan
If you are a cyclist and want to try something new this season - a duathlon, this plan is for you. You will have a good base in cycling and currently trains 6 hours per week.
This plan will transform you from cyclist in to duathlete. The plan minimizes risk by slowly building total weekly run time from 30 minutes to a maximum of 1 hour 20 minutes. Daily runs build from just 5 minutes (yes 5 minutes!) to between 45 & 60 minutes
By the end of the plan you will be able to complete a duathlon consisting of a 5km run, a 30k bike and a second 5km run.
Your plan includes:
- Bike, Run and S and C sessions
- HR sessions for Garmin, Wahoo etc
- Strength sessions to help prevent injuries
- Training and Race Tips
- Brick, combo and race simulation sessions
- Email access to coach
The plan builds endurance on the bike so that a long ride of about 1:45 is possible in week 7.
Overall weekly cycling time also builds from 1:15 in week 1 to 3:20 in week 9.
This gentle build reduces risk of injury and helps you as a runner be more economical on the bike.
Monday is your rest and recovery day.
There is a time trail in week 4 to check your progress. There is a race simulation in week 9.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Good luck with your training and duathlon event!
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
How it Works
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
04:45:00 | 02:00:00 |
|
Run
x3
|
00:58:00 | 00:45:00 |
|
Other
x2
|
00:34:00 | 00:17:00 |
|
Strength
x1
|
00:31:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:45:00 | 02:00:00 | |
|
|
00:58:00 | 00:45:00 | |
|
|
00:34:00 | 00:17:00 | |
|
|
00:31:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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