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Duathlon 5k/56 mile/13.1 mile - NEW

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Duathlon 5k/56 mile/13.1 mile - NEW


Eric Schwartz

All plans by this Coach
4.86 (7)


12 Weeks

Plan Description

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:
Duathlon Training Plan FAQs:
If you additional questions about this plan email at and I'll respond quickly.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:57:00 02:10:00
Bike x3
04:50:00 03:30:00
Day Off x1
—— ——
Brick x1
02:42:00 05:30:00
Workouts Per Week Weekly Average Longest Workout
02:57:00 02:10:00
04:50:00 03:30:00
Day Off
—— ——
02:42:00 05:30:00

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

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  • Track your performance with robust data tracking and detailed graphs.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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