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ironguides "The Method": 12-Week Duathlon Standard Distance Training Plan - Intermediate Athletes


ironguides Coaching

No Ratings


13 Weeks

Plan Specs

duathlon intermediate

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.

Plan Description

This training plan is designed to prepare you for Duathlon with distance Standard using The Method, the innovative training protocol, from ironguides, that enables you to make the most out of limited training time.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:38 hrs 3:00 hrs
2:41 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:38 hrs 3:00 hrs
2:41 hrs 2:00 hrs
—— ——

Training Load By Week

Sample Day 1

Bike - Week 1-3 Building a Routine

BIKE On stationary bike, you will work up to begin the following in Week 3: 20min easy w/u 10x POWER Intervals [1min at 45-55 cadence HARD RESISTANCE / with 1min VERY EASY recovery] Make each effort ALL OUT against VERY HIGH resistance! The cadence should be low (40-45 rpm per leg per minute) because you can’t push any harder because the resistance is so high! We are aiming for wobbly legs.

Week 1: 50min moderate cycling on stationary or outside
Week 2: 30min easy bike + 5x POWER
Week 3: 30min easy bike + 10x POWER

Sample Day 1

Run - Week 1-3 Building a Routine

RUN Building up to 20min fast off the bike • Ideally performed on a flat treadmill • Always run at a stride rate greater than 96 • Optionally, you can do this on a loop with a slight hill so that you are running fast on a slight downhill for a large portion of the loop.

Week 1: 10min easy +10min c/d on the bike
Week 2: 10min moderate +10min c/d on the bike
Week 3: 10min moderate +10min c/d on the bike

Sample Day 2

Duathlon - Week 1-3 Building a Routine

RUN 10min easy 5min moderate
BIKE 10min moderate big gear (50-60rpm) 10min moderate race cadence
RUN OFF 5min moderate 5min cool down

Week 1: 10min easy run / 20min moderate bike / 10min easy run
Week 2: full session as described
Week 3: full session as described

Sample Day 3

Run - Week 1-3 Building a Routine

RUN Build run – from easy to moderate

Week 1: 30min as 20min easy / 10min moderate
Week 2: 40min as 30min easy / 10min moderate
Week 3: 50min as 30min easy / 20min moderate

Sample Day 4

Bike - Week 1-3 Building a Routine

BIKE on road or stationary, as: 15min easy w/u INTERVALS as below • Ride these in cadence 75-85 • Easy gear for Recovery 15min easy c/d

Week 1: 50min easy
Week 2: 50min moderate / 10min hard / 5min easy
Week 3: w/u + 6x [2min hard / 3min easy] + c/d

Sample Day 5

Run - Week 1-3 Building a Routine

RUN Long Run, alternating weeks on land or treadmill / hills You will be building up to the following: (1) Flat Treadmill or Land one week 15min w/u 20min easy 20min at moderate (0.5 – 1 mph faster) 20min at comfortably uncomfortable (0.5 – 1 mph faster again) 10min easy c/d --- alternating with –- (2) Hill Run the following week 15min easy w/u / 45min of hills / 10min easy c/d

Week 1: 60min easy run on land
Week 2: 70min easy run on treadmill
Week 3: 80min hilly run, land, all easy to moderate

Sample Day 6

Bike - Week 1-3 Building a Routine

BIKE Endurance Bike, building to 180min by next phase: • 20min warm up run as 10min easy / 10min moderate • then first 30min warm up on the bike in very low cadence 50rpm • You’ll be pushing harder in this workout in following weeks. • Push a bigger gear and keep your muscle tension high. • Aim for cadence around 70-80 – this will mean pushing quite hard at times! • In strong head winds, increase your cadence and move into a smaller gear. • Optionally, you can do these workouts on a stationary bike.

Week 1: 90min easy and flat
Week 2: 60min w/u / 30min moderate
Week 3: 60min w/u / 45min moderate / 15min hard

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