Browse More Plans

Duathlon Sprint Training Plan | 10 Week | Heart Rate | Cyclist to Duathlete | Email Access to Coach

Browse More Plans

Duathlon Sprint Training Plan | 10 Week | Heart Rate | Cyclist 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 Cyclist to Duathlete Training Plan

If you are a cyclist and want to try something new this season - a duathlon, this plan is for you. You will have a good base in cycling and currently trains 6 hours per week.

This plan will transform you from cyclist in to duathlete. The plan minimizes risk by slowly building total weekly run time from 30 minutes to a maximum of 1 hour 20 minutes. Daily runs build from just 5 minutes (yes 5 minutes!) to between 45 & 60 minutes

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 and C sessions
- HR sessions for Garmin, Wahoo etc
- Strength sessions to help prevent injuries
- Training and 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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
04:45:00 02:00:00
Run x3
00:58:00 00:45:00
Other x2
00:31:00 00:17:00
Strength x1
00:31:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:45:00 02:00:00
Run
00:58:00 00:45:00
Other
00:31:00 00:17:00
Strength
00:31:00 01:00:00
Day Off
—— ——

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 PT & WOWSA Level 3 & 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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • 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.

Still have questions about this plan?
| Premium

25% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$89.25 USD for the first year, billed yearly.

$24.99 - Buy Now