Long Duathlon 10km / 40km / 5km - 12 weeks
Long Duathlon 10km / 40km / 5km - 12 weeks
Author
Nick Harris British Triathlon Federation level 3 Coach, Training Bible Master endurance coach
All plans by this CoachLength
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.
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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 | |
|---|---|---|---|
|
|
03:47:00 | 02:30:00 | |
|
|
02:29:00 | 01:20:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
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- 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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