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Duathlon: 5k/30k/5k and Shorter Beginner Plan 2.5-6.5 hrs/wk


Eric Schwartz

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12 Weeks

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Plan Description

This 12 week training plan, written by former Duathlon Natonial Champion and founder Eric Schwartz, is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:39 hrs 1:20 hrs
1:46 hrs 2:00 hrs
Day Offx2
—— ——
1:01 hrs 2:15 hrs
Workouts Per Week Weekly Average Longest Workout
1:39 hrs 1:20 hrs
1:46 hrs 2:00 hrs
Day Off
—— ——
1:01 hrs 2:15 hrs

Training Load By Week

Eric Schwartz

Endurance One

Specific areas of exerptiese inlclude: triathlon, duathlon, running, cycling, mental preparation and nutritional guidance.

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