This plan, designed by coach and former Duathlon National Champion Eric Schwartz, is intended to be used by duathletes of all levels except for absolute beginners without a training base.. Before starting this plan the user should have done several weeks of training and have the ability to run at least 80 minutes and ride 2+ hours. Suggested workout modifications for athletes of different abilities is included within the plan and the weekly volume can vary widely based on the recommended modifications. Beginners - if your primary goal is to have the endurance to finish the race, focus more on total time of the workouts and don’t worry much about intensity. This plan will give you the necessary endurance. Doing too much intensity when you are not ready for it can lead to injury and prevent you from getting to the starting line. Make sure to take the easy days easy, and take days off during this plan. If necessary, turn some of the easy training days into days off. You will see significant gains just by doing the volume in this plan. Intermediate - follow the plan and you’ll get to the starting line in great shape. Depending on your experience you may want to reduce some of the volume/intensity. Advanced - As written this plan will work well for most advanced athletes. More advanced athletes can alter it by adding higher intensity and volume. Replace some zone 3 riding with zone 4-5 intensity. The plan is based on Joe Friel's training zones. You can follow this plan by using perceived effort, a heart rate monitor, or power meter. 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 45 minutes: 10 minute warmup and 4 strides. Then 4 mile run on track, decreasing pace 8-10 seconds each mile. Last mile should be fast but not all out. Determine your goal time for final mile then add 24-30 seconds to find goal pace for first mile. If it takes you longer than 32 minutes to run 4 miles, which is not uncommon, end the workout at the 32 minute mark. This is a good workout to practice your pacing. This is also a good benchmark workout that can be done throughout the year to measure fitness. This workout will be repeated in this plan.
Bike 1-2 hours: zone 1-2.
Run 50 minutes: zone 1-2.
Bike 90 minutes: include 2X15 minutes at low zone 4. 4 minute recovery. These are medium to medium fast intervals.
Run 40 minutes: zone 1-2.
Bike 1-2 hours: zone 1-2 recovery workout.
Bike 3 hours: Include 1X90 minutes at zone 3 or 2X40 minutes at zone 3, 10 minute recovery.