Long Duathlon 10km / 40km / 5km - 12 weeks
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coachAll plans by this Coach
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.
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.
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:46 hrs||2:30 hrs|
|2:28 hrs||1:20 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:46 hrs||2:30 hrs|
||2:28 hrs||1:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?