This is a training plan created by Endurance Strong is designed to prepare an "Off the Couch" Beginner Duathlete for a Sprint Duathlon Race (5k/20k/2.5k or similar). On Non-Recovery Weeks this plan ranges from 1.75-4.5hrs/wk and 65-305TSS/wk. This plan has notes on how and when to incorporate strength training but no other strength training guidance. Endurance Strong also offers this same Training Plan with a full Strength Training Plan included at a slightly higher price point (Best Value), as well as separate Strength Training Plans.
Weeks 1-4 of this plan work on gradually building volume (duration) of running and cycling, then some intensity is gradually added in through rest of plan and generally follows the sequence of:
- Monday - Off
- Tuesday – Run Intervals (Track)
- Wednesday - Easy Bike and Strength Training
- Thursday – Shorter Run / Tempo Run
- Friday - Bike Interval / Threshold Workouts
- Saturday – Long Run and Strength Training
- Sunday – Long Bike Ride
*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com