13wk Duathlon (short course, beginner-intermediate)

Average Weekly Training Hours 05:16
Training Load By Week
Average Weekly Training Hours 05:16
Training Load By Week

This plan is geared toward an advanced beginner to intermediate duathete competing in a short-course event. (approximately 5k run - 30k bike - 5k run). This plan has workouts scheduled 5 days a week, one full rest day and one optional cross-training day. Total training time ranges from 4 to 6.5 hours per week.

Sample Day 1
1:00:00
Endurance Bike (60min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.

Sample Day 2
0:45:00
Your Choice!

Do about 45 minutes of any activity. You can strength train, take a yoga class, go rock climbing, or get an easy day in the pool... Take it as a rest day if you need to.

Sample Day 3
0:30:00
Easy Run - 30 min

Warm up for at least 5 minutes. Run or run/walk for 20 minutes. (RPE 4) Cool down to a walk for at least 5 minutes.

Sample Day 4
1:00:00
Spin-Ups (60min)

10min warm-up (easy spin) 5min 80rpm 5min 90rpm Spin-Up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 10min 90rpm Endurance Pace Spin-up Progression: every 1min increase 5rpm, starting at 70rpm 1min 70rpm 1min 75rpm 1min 80rpm 1min 85rpm 1min 90rpm 1min 95rpm 1min 100rpm 1min 105rpm 1min 110rpm 1min 115rpm* (*keep going as high as you can without bouncing in the saddle) 5min Endurance Pace 5-10min easy spin cool down

Sample Day 6
0:50:00
Endurance Bike (50min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 40 minutes (RPE 5). cool down for 5 minutes.

Sample Day 7
0:40:00
Easy Run - 40 min

Warm up for at least 5 minutes. Run or run/walk for 30 minutes. (RPE 4) Cool down to a walk for 5 minutes.

Sample Day 8
1:00:00
Endurance Bike (60min)

warm up for 5-10 minutes with easy spinning. ride at a moderate pace for 50 minutes (RPE 5). cool down for 5-10 minutes.

Nicole Odell
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NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.