Middle Distance Du Plan - Intermediate
Author
Chad Zeman
All plans by this CoachLength
26 Weeks
Typical Week
4 Run, 3 Bike, 1 Day Off, 3 Strength
Longest Workout
5:00 hrs
Plan Specs
duathlon intermediate hr based
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Summary
You should be prepared to workout from 6 to 15 hours throughout this 26 week program.
Prior to beginning, you should have established HR zones of Z1-Z5. You should also be comfortable running 45 minutes straight and cycling up to 2 hours prior to beginning this workout plan.
You'll go through various phases throughout - note that the first few races you will train through with the main goal of being your A race at week 24.
Best of luck! If you have any questions, please reach out to puregritmulti@gmail.com
Stats
Sample Day 1
Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done
Sample Day 2
Base miles, keep everything in Z1 or low Z2
Sample Day 3
Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done
Sample Day 4
Base miles, keep everything in Z1 or low Z2
Sample Day 5
Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done
Sample Day 6
Base miles, keep everything in Z1 or low Z2
Sample Day 8
Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done