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

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

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.

Sample Day 1
1hr #2 test

ride for 1 hour staying in mid level 2 to build low level aerobic fitness, lung capacity. can you upload this one as its a good indicator of power in zone 2

Sample Day 2

After warm up do 3 sets. Reduce the number of exercises to those in the MT phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second and third sets increase the load so you do only 10-15 reps (MT phase). Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Sample Day 2
Tempo finish, 3 miles at goal pace

BT: Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?

Sample Day 3
TTT, road, 3M

Tempo Time Trial (TTT). Warm-up about 20 minutes on the road raising heart rate to 10 beats below LTHR (lowest 5a zone number). Then ride 1.5 miles out & back (3 miles total). Flat course. Keep heart rate 9-11 bpm below lowest heart rate zone 5a number. Exactly! It''s OK to shift. Record time.

Sample Day 4
Trails, Zones 1-3.

Heart rate in zones 1-3 on trails. ''PROUD'' form. Allow heart rate to rise to zone 3 on hills, but don''t force it up.

Sample Day 6
10km track speed testing for pace

Testing for 10km Speed Requirements Run for 15 mins as hard as you can, ideally on a running track or marked out laps, eg 1km. Record the distance covered as accurately as possible Find pace from the timed run ( eg 2 mins for every 400m) Halve this (60 secs) and take off another 8 secs to find 200m pace (52 secs). Run a series of 200m in 52 secs with reducing rest, down a pyramid scale and then back up if needed. (90secs, 75, 60, 5, 30, 15) Keep going until you cannot maintain 200m in 52 secs

Sample Day 7
1 hour TT build

Warm up 10' - 15' min easy spin, build to 80% in last 5' 2' easy recovery 6' @ 80-85% cadence of 98rpm 2' easy recovery 2 x (15" fast - 15" easy, 30"/30", 45"/45", 60"/60"). Set 1 = 108rpm, Set 2 = 75rpm 20 mins at 70% HRmax 20 mins at 80% HRmax 20 mins at 90% HRmax 10 min cool down at 65-70% of max hr

Nick de Meyer
Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly 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