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8 week Sprint Distance Duathlon Training - Newbie!


Kyla Lupo

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9 Weeks

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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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
0:51 hrs 0:30 hrs
Run x4
0:04 hrs 0:20 hrs
Strength x3
1:20 hrs 0:30 hrs
Bike x3
1:14 hrs 1:10 hrs
Custom x1
—— ——
X-Train x1
0:20 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:51 hrs 0:30 hrs
0:04 hrs 0:20 hrs
1:20 hrs 0:30 hrs
1:14 hrs 1:10 hrs
—— ——
0:20 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported 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.

$25.00 - Buy Now