This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in 12 weeks.
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If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Run 30 minutes. Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 20 seconds. Goal is 27+. Long term goal is a running cadence of 85-95. Bigger athletes tend to have a lower cadence. Smaller athletes have a higher cadence.
1 hour ride done mostly at an easy effort in zones 1-2. Insert 20 minutes in the middle in 3/ medium effort.
///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
Run 40 minutes. 15 minute warmup then do the remainder of the ride primarily in zone 2 (moderate effort - just above easy). If your aerobic fitness your goal is just to get the total time in.
Bike 1 hour. Ride primarily in zones 1-2. Include 2X8 minutes spinning at a high cadence (100+rpm). Three minutes of riding at a normal cadence in between the 8 minute intervals.
1 hour 20 zone 1-2/easy bike followed immediately by a zone 1-2/easy 20 minute run.
Run 1:10. Easy run in heart rate zones 1-2. If you have been consistently doing long runs for more than an 1:10 then it's okay to do long runs in the the 1:20 to 1:30 range in the beginning weeks of this plan. For a 5k/30k/5k race an 80-90 minute is all you need to reach the necessary endurance on race day.
Run 30 minutes. Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.