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13wk Duathlon (short course, beginner-intermediate)

Author

Nicole Drummer

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Length

14 Weeks

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Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
2:27 hrs 1:45 hrs
Run x2
1:27 hrs 1:00 hrs
X-Train x1
0:45 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
2:27 hrs 1:45 hrs
Run
1:27 hrs 1:00 hrs
X-Train
0:45 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


Nicole Odell

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.

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