Training Plan for Half Iron Duathlon (3.1mi/56mi/13.1mi), 18 Weeks, Reusable + Email Support

Average Weekly Training Hours 06:56
Training Load By Week
Average Weekly Training Hours 06:56
Training Load By Week

Designed for Half Iron Duathlons (3.1 mile run / 56 mile bike / 13.1 mile run), the primary goal of this training plan is to prepare you to excel in your duathlon race.

enduranceworks david glover ironmanDesigned by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience (28 IRONMAN distance finishes with an 8:51 PR), success and passion coaching thousands of triathletes and duathletes to achieve their excellence...beyond what they knew they could do.

Beginning 18 weeks before your target race, this plan progresses through three base periods and one build period (8.5 hours is biggest training week) prior to tapering for your race. Each week typically contains 3-4x bikes, 3x runs (includes 1-2 BRICKs) and 2-3x strength training (optional). BRICK workouts include: Bike-Run, Run-Bike-Run, Run-Bike and Bike-Run-Bike variations. Long runs are on Thursday with long rides on Saturday. Monday is the designated off day (Friday is optional for a second day off). Using the plan, you will build up to 3 hours for your long bike and 1 hour 40 minutes for your long run.

Prior to using this plan, you should be able to complete the following workouts:
• Bike: 90 minutes
• Run: 45 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to plan author David Glover at any time for questions about the plan.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN Triathlons, IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running RacesĀ (from 5k to marathon), too.

david glover coaching certifications

Please note:
• This training plan starts any Monday.
• You can reuse this training plan for future duathlon races.
• You can use this plan for a race on either Saturday or Sunday. When applying the plan, be sure to set it to end on Sunday of race weekend.

Sample Day 1
1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.com/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 2
0:45:00
Long Run

Warm up 10' easy with 6 x 15" strides mixed in (quick, fast accelerations but not sprints) - 15" easy jog in between.

Z2. Include 4 x 1' Z3 mixed in.

Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 3
1:00:00
Bike

Warm up: 10' Z1/Z2 with small chainring in front (cadence 90+ rpm).

Main Set:
Z2 with 4 x (30" Z4 / 30" Z1) in the middle

Last 10' Z1/Z2 at 90+ rpm

Sample Day 4
1:30:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Mostly Z2.

Ride up any hills in Z3 (alternate standing / sitting every 1').

Include 6 x 2' Z3 mixed in.

Practice nutrition and hydration as if in a race.

Make a note of what you eat and drink during your ride.

Sample Day 7
0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.com/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 8
1:00:00
Bike

Warm up: 10' Z1/Z2 with small chainring in front (cadence 90+ rpm).

Main Set:
Z2 with 4 x (30" Z4 / 30" Z1) in the middle

Sample Day 9
0:55:00
Long Run

Warm up 10' easy with 6 x 15" strides mixed in (quick, fast accelerations but not sprints) - 15" easy jog in between.

Z2. Include 4 x 1' Z3 mixed in.

Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

David Glover, MSE, MS, CSCS
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ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.