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


Eric Schwartz

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12 Weeks

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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.

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If you additional questions about this plan email at and I'll respond quickly.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:54 hrs 1:25 hrs
Bike x3
3:46 hrs 2:45 hrs
Day Off x1
—— ——
Brick x1
2:13 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:54 hrs 1:25 hrs
3:46 hrs 2:45 hrs
Day Off
—— ——
2:13 hrs 2:30 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

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