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Duathlon: 5k/34k/5k Advanced, 8-12 hrs/week - NEW

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Duathlon: 5k/34k/5k Advanced, 8-12 hrs/week - NEW


Eric Schwartz

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12 Weeks

Plan Description

This 12 week training plan, written by former Duathlon National Champion, coach, and founder Eric Schwartz, is for the intermediate to experienced duathlete looking for peak performance in a 5k run, 34k bike (or 30k), 5k run or similar distance duathlon. This plan is a great fit for athletes training for the 2014 USAT Duathlon National 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 7.5-10 hours of training per week. Doing the maximum requires 9-12 hours per week.

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
02:54:00 01:25:00
Bike x3
03:46:00 02:45:00
Day Off x1
—— ——
Brick x1
02:13:00 02:30:00
Workouts Per Week Weekly Average Longest Workout
02:54:00 01:25:00
03:46:00 02:45:00
Day Off
—— ——
02:13:00 02:30:00

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

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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