Duathlon: Long Course Duathlon Plan by KyleCoaching

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
Training Load By Week

Customized plan for a LONG COURSE DUATHLON. This plan is based on being able to complete doing 6:15 runs.

Sample Day 2
0:19:59
3.48mi
Week 0: Track (5K- 18:30 pace)

Purpose of this workout is to improve your max VO2 running speed and running economy. The intensity is based on your 5-k race pace or slightly faster. You will repeat each shorter segment until the quality work totals about 5-K per session.
Most runners can run the first few repeats faster thn the target time. but the challenge is to run the entire workout at the at the target time.

Sample Day 3
1:30:00
20mi
90TSS
LT-W9: Climbing Speed

This workout is all about threshold work and climbing. It will best prepare you for handling repeated changes in tempo while climbing. The general plan is to warm up. Do 10 minutes of over / unders. After that you are going to do 3 - 8 to 10 minute climbs. Rest 3-5 minutes between each climb. Then warm down. INDOOR ALTERNATIVE: Sufferfest - Angels

Sample Day 4
0:43:00
6mi
Week 0: Tempo Run (5K - 18:30 Pace)

This run improves endurance by raising your lactate threshold. The intensity is comfortably hard; 14-45 sec slower than 5-K pace. Most of the runs have a duration of 20-45 min at tempo pace. You will do these once a week.

Sample Day 5
1:30:00
23mi
80TSS
SubLT-W2: Sweet Spot Training (3x6)

These can be completed at Haines Point or Fort Hunt. If the weather is not permissive do these on a training or in the BTC :-) After warming-up, start with a 5-minute "blow out" effort, pushing power to above threshold, and then recovering with 5 minutes of easy riding. Follow this with three 6-minute interals either at or just under threshold, keeping cadence at 90-100 rpm. Be careful not to start out too fast on these intervals. Take the first minute to build up speed. Rest for 5-minutes between intervals. Cool down.

Sample Day 6
2:00:00
24mi
120TSS
END-W1: Aerobic Endurance

Endurance efforts help to build the aerobic engine without creating a great deal of training stress on the body. The fast-paced shop ride where you try to drop everyone in sight does not fall in this category. The rate of perceived exertion varies, higher on the hills than on the flats, but you should be able to carry on a conversation with your riding partner throughout the entire effort, if on traffic-free roads or a very quiet indoor trainer. Time to be social on the bike!

Sample Day 7
1:09:00
10mi
Week 0: Long Distance Run (5K - 18:30 Pace)

The long runs will improve your endurance by raising aerobic metabolism. The pace for these rides will be either at your half marathon pace or 20/30 seconds greater. These runs will last between 60-180 minutes. You will be completing this long run once per week.

Sample Day 9
0:19:59
3.48mi
Week 1: Track (5K- 18:30 pace)

Purpose of this workout is to improve your max VO2 running speed and running economy. The intensity is based on your 5-k race pace or slightly faster. You will repeat each shorter segment until the quality work totals about 5-K per session.
Most runners can run the first few repeats faster thn the target time. but the challenge is to run the entire workout at the at the target time.

Charles Kyle, NPTI-CPT
|
KyleCoaching, LLC

Chuck is a USA Cycling Level 2 coach; a TrainingPeaks certified Level 2 Coach with Power, and a certified personal trainer from the National Personal Training Institute (NPTI). Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.