Powerman Sprint Duathlon Training Plan | 8 Week Competitive Build to Race Day | Intermediate Level
Author
Coach Tammy Slauenwhite
All plans by this CoachLength
8 Weeks
Typical Week
2 Strength, 2 Other, 2 Run, 2 Brick, 1 Day Off, 1 Bike, 1 Walk
Longest Workout
1:30 hrs
Plan Specs
duathlon intermediate hr based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Plug this Powerman Sprint Duathlon training plan into your calendar 8 weeks before your race and come race day, you will kill it!
This duathlon training plan is an 8-week competitive build to race day for a powerman sprint distance duathlon. Example: 5 km run + 30 km bike + 5 km run. This plan would be great for other distances that vary, more or less by a few km for each leg, from the given example.
This plan is designed for the BUSY person juggling a full-time job and family. It is best suited for intermediate athletes and requires a base period to be completed prior to taking on this plan. Do not attempt this training plan if you are a beginner or have not taken the time to build a proper base. Even though most workouts are short, there are several high intensity and demanding workouts in this plan.
The plan is HR & TSS based. It has everything the duathlete needs at the competitive stage of training, including brick and double brick workouts, run intervals, cycling hills, mini duathlon race simulation practices, core strength workouts (my videos), progressive builds, active recovery, rest days, stretching routines, and recovery weeks.
If you use this plan to train for a duathlon race, I would love to know how it worked for you. Feedback is always welcomed! Good luck with your training, racing, and all your adventures. ~ Coach Tammy | tammy@gofitlife.ca
Stats
Sample Day 1
This short core workout is great for any athlete looking to develop a stronger core. Follow me along in my workout by clicking the link.
https://www.youtube.com/watch?v=--vlRLraRiQ
Sample Day 1
A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:
https://www.youtube.com/watch?v=qNm8R9LNeH4&t
Sample Day 2
Run Speed Intervals. 20 minute warm up. 2 minutes hard followed by 2 minutes easy. Repeat x 6. Cool down for 16 minutes of easy running. Stretch & foam roll post-workout. Practice deep belly breathing and relaxing the muscles to release tension. Hydrate!
Sample Day 3
Each activity is 15 minutes and the HR ramps up as you move to the next section. The first bike is a progressive warm up. Then your first run will be at a moderate pace. The second bike will be hard efforts, and your final run will be a solid hard 5 minute max effort. Then ease up on the run to begin a 10 minute cool down. Enjoy this amazing double brick workout that, with regular practice, will help your body adapt to the run-bike-run demands of the DU.
Sample Day 4
Progressive Run Workout. Warm up 10 minutes. The main set is a 30 minute build towards a faster pace. After build is done, run or walk a 10 minute cool down. Practice deep belly breathing during the walk to ignite recovery.
Sample Day 4
This core workout is an asset to any athletes program. Click the link to get started and I'll guide you through an effective and efficient 20-min core workout:
https://youtu.be/QpFHQAH9ST4
Sample Day 6
10 minute progressive warm up. Then ride the hills with a solid effort, getting your heart rate up to 80-85% by the time you crest the hill. Spin home for easy cool down for 10 minutes.