This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.
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Week 1. Run with heart rate in zone 1-2/easy to moderate effort. Flat to gently rolling. Continually check form. Quick cadence.
Bike 1:15. Tempo intervals. On road or trainer. Do 4 x 6 minutes in the 3 zone (medium effort) with 2 minute recoveries. Relax! Smooth pedaling. 80-90 rpm. Aero position.
Ride 1 hour primarily at 1-2 zones/easy to moderate effort on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Run 30 minutes. On soft but firm surface, heart rate in zone 1/easy effort only. Pretty form and quick cadence.
Run 50 minutes on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2/moderate effort. Avoid zone 3-5 heart rates.///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.
Bike 2 to 2.5 hours primarily at 1-2 zones/easy to moderate effort on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings. If you have a solid aerobic base going into this plan include up to 40 minutes of zone 3/medium effort riding (as one solid block or broken into 2 or 3 intervals). If you have not been training consistently keep this ride as mostly zone 1-2. Build your aerobic base before adding intensity.
Follow with 20-30 minute zone 1-2 run