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Duathlon Sprint Training Plan | 10 Week | HR & Power | Runner to Duathlete | Email Access to Coach

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Duathlon Sprint Training Plan | 10 Week | HR & Power | Runner to Duathlete | Email Access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Welcome to your 10 Week Runner to Duathlete Training Plan

This plan is ideal if you have done some 5k and 10 running races and fancy trying out a run-bike-run Duathlon over the winter season.

By the end of the plan you will be able to complete a duathlon consisting of a 5km run, a 30k bike and a second 5km run.

Your plan includes:

- Bike, Run and S&C sessions
- HR and Power sessions for Zwift, Garmin, Wahoo etc
- Strength sessions to help prevent injuries
- Training & Race Tips
- Brick, combo and race simulation sessions
- Email access to coach

The plan builds endurance on the bike so that a long ride of about 1:45 is possible in week 7.

Overall weekly cycling time also builds from 1:15 in week 1 to 3:20 in week 9.
This gentle build reduces risk of injury and helps you as a runner be more economical on the bike.

Monday is your rest and recovery day.

There is a time trail in week 4 to check your progress. There is a race simulation in week 9.

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and duathlon event!

Read what other Athletes a saying about my plans

My Website Link

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:19:00 01:25:00
Bike x3
02:42:00 01:45:00
Other x2
00:32:00 00:17:00
Day Off x1
—— ——
Strength x1
00:31:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
03:19:00 01:25:00
Bike
02:42:00 01:45:00
Other
00:32:00 00:17:00
Day Off
—— ——
Strength
00:31:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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