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Joe Friel

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12 Weeks

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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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Plan Description

Train smart with a duathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a run-bike-run duathlon: run = 5k, bike = 40k, run = 5k
• Plan is intended for an intermediate-level duathlete who has a goal to perform well in his or her age group.
• Plan is for 12 weeks in the Base, Build, and Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
“The duathlon plan has worked wonders for my training. I can feel my speed and endurance have largely progressed, but the real kicker is that I remain injury-free.” —John, amateur athlete

Who is this plan for?

This run-bike-run duathlon plan is intended for the intermediate athlete of any age who has been training for multisport for more than two years and has a goal to perform well in his or her age group at an A-priority, Olympic-distance duathlon.

When should you start the plan?

This detailed, easy-to-follow training plan is best started 12 weeks prior to your race. You should be able to run for 1 hour and bike up to 90 minutes. The plan includes 4 weeks of Base, 6 weeks of Build, 1 week of Peak, and Race week.

What is the weekly volume?

The weekly volume ranges from 9–11 hours per week, 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.

Do you need any devices or apps?

You do not need any devices or apps for this plan. Note that this plan does not include expected workout TSS and does not use the TrainingPeaks “Workout Builder” format. TSS, however, is still calculated on completion of every workout.

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
5:31 hrs 2:30 hrs
Run x4
2:50 hrs 1:30 hrs
Day Off x1
—— ——
Strength x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:31 hrs 2:30 hrs
2:50 hrs 1:30 hrs
Day Off
—— ——
0:27 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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

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