This 12 week training plan, written by former Duathlon Natonial Champion, coach, and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships. I've coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal. Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity. Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout. The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week. Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
Run 50 minutes: 10 minute warmup and strides. Then 30 minute tempo run. First 12 minutes in zone 3 and last 18 minutes in zone 4. This is not an all out run. Short cool down.
Bike 60-90 minutes: mostly zone 2.
Bike 1.5 to 2 hours: zone 1-2.
Bike 90 minutes: include 3-4X8 minutes at zone 4, 2 minute recovery.
Run 40-60 minutes: zone 1-2 run
Run 45 minutes: mostly zone 1.
Brick: 2 to 2.5 hour ride. Include 4X1 minute fast early in the ride, 3-4 minute recovery. Then include 1X60 minutes at zone 3. Follow immediately with a 30 minute run. Gradually build to zone 4 over the first 15 minutes, then back off to zone 1-2 for the remainder.