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8 week Sprint Distance Duathlon Training - Newbie!

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8 week Sprint Distance Duathlon Training - Newbie!


Kyla Lupo

All plans by this Coach


9 Weeks

Plan Description

I'm Kyla Lupo and I'll be your digital coach as you train your way to a sprint distance duathlon.
The race distance is a 3 mile run, a 12 mile bike, and a 1.5 mile run

This plan assumes that you own sneakers, have access to a bike and helmet and know some common terms for strength workouts. It does not assume that you have ever run any distance but that you are able to walk at least a mile.
This plan assumes you own a bike, and know how to ride, but haven't ridden more than 15-20 minutes at a time.

We'll take these 8 weeks to build up your mileage base. If you haven't ever done any type of race (or maybe you've done a 5K fun run or a 1-mile fun walk) this is the plan for you. You can follow it with the "8 week Sprint Distance Duathlon - Beginner" to help you get some speed and efficiency. (And then follow it with the "8 week Sprint Distance Duathlon - Intermediate" to further improve efficiency and speed.)

Any questions at all, ever, email me at

If you have bigger questions (including if this is the right plan for you), get on my calendar for 30 minutes. Use this link:

If you're interested in my team visit

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
00:51:00 00:30:00
Run x4
00:04:00 00:20:00
Strength x3
01:20:00 00:30:00
Bike x3
01:14:00 01:10:00
Custom x1
—— ——
X-Train x1
00:20:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:51:00 00:30:00
00:04:00 00:20:00
01:20:00 00:30:00
01:14:00 01:10:00
—— ——
00:20:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Kyla Lupo

Go Big!

Team Go Big is committed to a radical level of body inclusivity. No matter your gender, size, race, or anything else - you are welcome here. Even more so - you are honored exactly as you are right now.
I coach a team of amazing folks and we are waiting for you to step into your greatness and toe up to the start line. Weekly team meetings, one-on-one coaching, and customized training plans for whatever race you want to tri. You're already amazing, it's time to show the world.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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