Phil's Beginner Long-Distance Duathlon for Masters + Email Access to Coach: 21 Weeks
Author
Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™
All plans by this CoachLength
21 Weeks
Typical Week
3 Bike, 2 Strength, 1 Other, 2 Day Off, 3 Run
Longest Workout
3:00 hrs
Plan Specs
duathlon beginner masters hr based pace 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.
Learn More about Structured Workouts.
Expertly Designed For Beginner or Time Limited MASTERS (40+) Duathletes.
"Your plan combined with TrainingPeaks is the perfect combination. It made my first season very enjoyable." Mike O'Reilly, 2018
"Your plan is clear, educational, with a perfect pace of progression." John Clark, 2018
Read more >>
Read "Why Use A Masters Plan" for more about this plan. Key features:
To start you should be able to ride 90 mins and run 40 mins. Sample weeks:
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We'll happily switch your plan free within 14 days.
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.
Email Support:
Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.
A Recognised Expert, As Featured On:
- Visit our website to compare all our Masters Long-Distance Duathlon Training Plans. From 9-39 Weeks (plus Phil's top training tips!)
- Or compare directly on Training Peaks Beginner, Intermediate or Advanced.
- Read our Full Coach Biography.
- Email us here.
Stats
Sample Day 1
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
Warm Up:
5 mins 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.
Sample Day 1
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf
Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 3
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.
Sample Day 3
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Duathlon.pdf
Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6: Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 5
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 (20 secs in Z3 + 40 secs in low Z2).
Main Set:
3 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
Warm Down:
5 mins in low Z2.
Sample Day 5
Run in Z2, straight after cycling.
Sample Day 6
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance. Feel free to walk occasionally, if it helps you stay in Zone 2.