In this plan, British Triathlon Level 3 coach in training Simon Olney will help you train for your first sprint duathlon event. That is a 5KM run followed by a 20KM bike and finally a 2.5KM run.
The goal here is to help you finish your first event, not set the world on fire, so we're focused on building your endurance with a focus on steady state workouts. However, to start this plan you will probably need to be able to ride your bike for 40 minutes without issue, and run for 20 minutes nonstop, even if this is at a very slow pace.
For this plan you do not need an indoor trainer, as all the workouts are based on heart rate. If you have an indoor trainer however you are welcome to use it on days which are less than suitable for outdoor riding.
If you do not have a heart rate threshold value, you will need TrainingPeaks to detect one by going out for a cycle or run for 20 minutes as fast as you can, and following the prompts in the notification section to apply your heart rate threshold.
It's impossible to write a plan which is perfect for everyone, so don't worry too much about taking an extra day off if you need one, or even going a bit longer on some of the workouts if you feel they are too easy. Just be conscious of the workouts in the coming days.
If you have any questions about this plan before or after purchase, feel free to drop me an E-mail at Simon@phazontriathlon.com
I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.