Duathlon: Base Period, 7-9 hours per week

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

This 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for duathletes looking to establish a solid base for their season. Upon completion of this plan, follow up with build and peak training blocks leading into your goal race.

Other than week 1, all weeks contain 7-9 hours of training and one day off per week. Before starting this plan you should have at least 3 weeks of consistent training.

Duathletes with a primary goal of finishing a short distance duathlon could easily do so with this plan.

Testimonials for my Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

Sample Day 2
0:35:00

30-40 minute heart rate zone 1-2/easy to moderate effort run. Include 6-8 strides. Details for strides and cycling drills are located here: http://goo.gl/VjKNv

Sample Day 3
1:00:00
Force Reps

Warmup with one leg and spinup drills (see http://goo.gl/VjKNv for drills description). Then on flat road or on a trainer use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 10-12 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed. If these bother your knees then discontinue immediately.

Sample Day 4
0:35:00

30-40 minute heart rate zone 1-2/easy to moderate effort run. Include 6-8 strides.

Sample Day 6
2:00:00

2 hour ride. Include 40 minutes at 20 beats below your zone 5a heart rate. If you are not using a heart rate monitor do this at a moderate effort. This should not be a hard effort - it's one you could easily maintain for much longer.

Sample Day 7
0:50:00

40-60 minute zone 1-2/easy to moderate effort. ///The duration range for long runs (such as the 40-60 minute range in this workout) is provided because athletes will be starting this plan from different levels of fitness. Do not increase your long runs too quickly. If you have a good base you can do runs in excess of the hour that is prescribed. The longest prescribed run in this plan is 70-90 minutes. Athletes training for shorter duathlons who are have a primary goal of finishing the race will achieve the necessary fitness with a maximum long run of 70 minutes.

Sample Day 9
0:40:00

40 minute heart rate zone 1-2/easy to moderate effort run. Include 6-8 strides. After a warmup and strides, do 20 minutes at 20 beats below your zone 5am. This should be in zone 2. It's a moderate effort just above your easy pace.

Sample Day 10
1:00:00
Force Reps

60-90 minutes. Warmup then one leg and spinup drills (see http://goo.gl/VjKNv for drills description). Then on flat road or on a trainer use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 10-12 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed. If these bother your knees then discontinue immediately.

Eric Schwartz
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Endurance One

Specific areas of exerptiese inlclude: triathlon, duathlon, running, cycling, mental preparation and nutritional guidance.

Services are located on my webpage at http://www.EnduranceOne.com