Novice Duathlon Standard Distance Base Program - 10 weeks

Average Weekly Training Hours 06:21
Training Load By Week
Average Weekly Training Hours 06:21
Training Load By Week

This training program is aimed at the Novice duathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.

Training time builds from 4 hours and 55 minutes in the 1st training week to a maximum of 7 hours and 45 minutes in the 8th training week. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za. Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za. Your training zones will be adjusted.
This is also a free service.

Requirements for this program – You will need to have access to a 5km running circuit to complete a Time Trial and an Indoor Trainer or Wattbike for the Test and Re-Test Weeks.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 2
1:02:00
75.7TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 3
1:00:00
40TSS
Bike Endurance 1.10600

WU:
5 mins Z1

MS:
50 mins Z2

LD:
5 mins Z1

Sample Day 4
0:30:00
20TSS
Run Aerobic Endurance 2.10300

WU:
5 mins Z1


MS:
20 mins Z2

LD:
5 mins Z1

Sample Day 6
1:15:00
75TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 mins easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 mins easy spin

MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)

LD:
15 mins easy spin

Sample Day 7
1:30:00
46.7TSS
Bike Endurance 1.10900

WU:
30 mins Z1

MS:
50 mins Z1 on the flats, Z2 on the uphills

LD:
10 mins Z1

Sample Day 9
0:45:00
30TSS
Run Aerobic Endurance 2.20450

WU:
10 mins Z1

MS:
30 mins Z2

LD:
5 mins Z1

Sample Day 10
1:00:00
40TSS
Bike Endurance 1.10600

WU:
5 mins Z1

MS:
50 mins Z2

LD:
5 mins Z1

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.