Duathlon: 5k/40k/5k Build-Peak Period (Intermediate) 9-11hrs/wk

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

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.

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 (or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf).

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 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 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
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!

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.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.