DUATHLON (5K/40K/5K), BASE-BUILD-PEAK PLAN, INTERMEDIATE ATHLETE, 9-11hpw, 12-WEEKS

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DUATHLON (5K/40K/5K), BASE-BUILD-PEAK PLAN, INTERMEDIATE ATHLETE, 9-11hpw, 12-WEEKS

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 4 Run, 5 Bike, 1 Strength

Longest Workout

2:30 hrs

Plan Specs

duathlon intermediate hr based

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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Summary

This 12-week plan was designed by Joe Friel for the intermediate-level duathlete, regardless of age, who has been training for multisport for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (R-5k/B-30k/R-5k or approximated distance) duathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of running an hour and biking up to 90 minutes. The weekly hours range from 9 to 11 with 10 hours per week being the most common. In a typical week you will do 6 bikes and 4 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.

(Note that this plan does not include expected workout TSS and does not use the "workout builder" format. TSS, however, is still calculated on completion of every workout. Those plans with "NEW" in the title include both expected TSS and use the workout builder feature.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price) or a full refund.

Thanks again for your interest in my training plans. I hope your training and racing go very well this season.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:59
Training Load By Week
Average Weekly Training Hours: 08:59
Average Weekly Breakdown

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.

Sample Day 1

0:30:00
SM, 2 sets

Strength: WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible

Sample Day 2

0:45:00
Cruise Intervals, 3-4x6 minute, heart rate zone 3.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 2

1:00:00
Pedaling skills

Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

Sample Day 3

1:00:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.

Sample Day 3

0:30:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 4

0:45:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 4

1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

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