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Duathlon: 10k/40k/5k Advanced, 9-14 Hours/Week


Eric Schwartz

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12 Weeks

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Plan Description

This 12 week training plan, written by former Duathlon Natonial Champion, coach, and 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.

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:21 hrs 1:35 hrs
5:02 hrs 3:30 hrs
2:12 hrs 3:05 hrs
Workouts Per Week Weekly Average Longest Workout
3:21 hrs 1:35 hrs
5:02 hrs 3:30 hrs
2:12 hrs 3:05 hrs

Training Load By Week

Eric Schwartz

Endurance One

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

Services are located on my webpage at

Sample Day 1


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.

Sample Day 1


Bike 60-90 minutes: mostly zone 2.

Sample Day 2


Bike 1.5 to 2 hours: zone 1-2.

Sample Day 3


Bike 90 minutes: include 3-4X8 minutes at zone 4, 2 minute recovery.

Sample Day 3


Run 40-60 minutes: zone 1-2 run

Sample Day 4


Run 45 minutes: mostly zone 1.

Sample Day 5


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.

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