Phil's Intermediate Duathlon 5/20/2.5km + Email Access to Coach. 20 Weeks (5:30-7 hrs/wk).
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 20 Weeks
Tags: duathlon, intermediate, power based, hr based, pace based, tss based
Typical Week: 1 Strength, 3 Bike, 1 Day Off, 1 Other, 4 Run
Longest Workout:
1:50 hrs
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 20 Weeks
Tags: duathlon, intermediate, power based, hr based, pace based, tss based
Typical Week: 1 Strength, 3 Bike, 1 Day Off, 1 Other, 4 Run
Longest Workout:
1:50 hrs
Phil's Intermediate Duathlon 5/20/2.5km + Email Access to Coach. 20 Weeks (5:30-7 hrs/wk).
Get in your best ever race-shape for 5/20/2.5km duathlons.
"I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement!" - Robert Wickham, UK, May 2017-.
"I used your standard duathlon training program and found it immensely helpful. Thanks to the plan and the countless answers to my questions I was able to qualify for my first Worlds! I cannot thank you guys enough for everything you did for me" Patrick Keys 20th April 2018.
More Testimonials >
This plan is designed to get you in peak shape for your target "A" race at a 5/20/2.5km duathlon, although you can include other events too. There are 6 to 9 workouts per week, including a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and a race taper phase. To be successful with this plan you should have at least 12-months experience of frequent duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
A Recognised Expert, As Featured On:
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This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
Warm Down:
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
Warm Up:
5 mins in Z1-Z2 (easy/steady).
Main Set:
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too.
Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).
Main Set:
8 mins in upper Z2 + 60 secs in low Z2,
10 mins in upper Z2 + 60 secs in low Z2,
12 mins in upper Z2.
Warm Down:
10 mins in low Z2.
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.
My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.