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 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at 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 7-10 hours of training for most weeks. Doing the maximum requires 9-13 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 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.