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Long Duathlon 10km / 40km / 5km - 12 weeks

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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Length

12 Weeks

Plan Description

This program should be used for an athlete who is new to duathlon and their goal is to complete a standard distance duathlon of 10km/4km/5km

The schedule consists of 3 workouts per week in each sport.

This program can also be used to lead you into the 12 Week 10k/40k/5k Distance duathlon plan.

Heart-Rate training
This plan uses heart-rate training zones for intensity specific training.  There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones. 
 
Since this is a basic program and some athletes may not be able to complete the test outlined in this article above, I thought it would be best to leave out the testing in the program.
 
Background requirements
You should be able to bike at least 90 minutes, and run at least 45 minutes.

Nick is a level 3 British Triathlon Coach, STA level 2 Swim Teacher, Level 1 Training Peaks coach, and Training Bible coaching Master endurance coach with 25 years’ experience in triathlon, founder and Head Coach for Speedy Swimming.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
03:47:00 02:30:00
Run x3
02:29:00 01:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:47:00 02:30:00
Run
02:29:00 01:20:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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