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8 week Sprint Distance Duathlon Training - Beginner

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8 week Sprint Distance Duathlon Training - Beginner


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 you have already some experience with biking and running.
You should be able to comfortably bike 5 miles without being sore the next day.
You should be able to run 2 miles without being sore the next day.
You have some experience doing strength workouts and know your own limits.

We'll take these 8 weeks to continue build up your base of mileage and add in some efficiency and speed. If you haven't done anything longer than a Sprint or a 5K this is a GREAT plan to start with.

You can follow it with the "8 week Sprint Distance Duathlon - Intermediate" to help you get some speed and efficiency. (And then follow it with the "8 week Standard Distance Duathlon - Beginner or Intermediate" to continue to build your base and go for the longer distance!)

Any questions at all, ever, email me at

If you have bigger questions 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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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x5
00:51:00 00:30:00
Run x4
00:09:00 00:47:00
Strength x3
01:20:00 00:30:00
Bike x3
00:52:00 00:45:00
Custom x1
—— ——
X-Train x1
00:20:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:51:00 00:30:00
00:09:00 00:47:00
01:20:00 00:30:00
00:52:00 00:45:00
—— ——
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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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