HIM Duathlon Intermediate with consulting

Average Weekly Training Hours 08:21
Training Load By Week
Average Weekly Training Hours 08:21
Training Load By Week

This 25-Week training plan is designed for Half IM distance Duathletes looking to improve on overall race performance. This training plan is a run based plan, and is for athletes with some foundation in bike, run or athletes with an endurance base in at lease one of the two disciplines. If your goal is to improve your training efficiency (train smarter not longer), or set a new PR, this is the perfect plan for you. This plan provides consulting by email with USAT Coach Michael Cottle, CoachCottle@gmail.com, also built into this plan, bike/run lactate threshold testing. At the end of the plan you will have the fitness necessary to complete your Half IM distance duathlon!

Sample Day 3
1:30:00
Run LT Test 1.5h

Start with a Run & Dynamic Warm-Up for 10/15 minutes / longer if needed. Knee Huggers, Side Bends, Sky Reach, Heel Walks, Forward & Backward Arm Swings, Hamstring Kick-Outs, Butt kicks, etc. Make sure you are warmed up. Start a 30 minute run workout, accelerate to your maximum sustainable pace that you can maintain with good form for 30 minutes. Record your average heart rate for the last 20 minutes. The average heart rate recorded for the last 20 minutes will be your Lactate Threshold. Also know as your Anaerobic Threshold. Record this heart rate in your training log it will be used to calculate your run HR zones. + 6x 1:00 minute sprint WR until your HR recovers to 140-145 bpm + 15 minute cooldown.

Sample Day 4
1:00:00
1.0h Active Recovery Day Off

Rest day with optional active recovery 1h walk

Sample Day 6
1:30:00
Bike LT test

W/U: 15 minute spin Main Set: 30 minute test as fast as you can ride start HR @10:00 for last 20:00 minute of test stop HR record avg HR that is your Lt Bike. 30:00 minute slow down HR ride after test Cooldown: 15:00 minute spin.

Sample Day 7
1:00:00
1.0h Active Recovery Day Off

Rest day with optional active recovery 1h walk

Sample Day 9
0:58:00
AeT 5 :58m

W/U: 5:00 walk Main Set: 3x 15:00 run (:45 WR) (WR = walk recovery) C/D: 5:00 walk For all AeT run/walk intervals, run at an easy "conversation pace," meaning you can talk comfortabley in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a HR monitor, run with your heart rate below your aerobic threshold.

Sample Day 10
1:45:00
Bike/Run Tabata Brick1 1.75h

W/U = 10: minutes or until sweaty Tabata Bike for :04 minutes , 20sec fast 10sec recovery x8 = 4 minutes recover for 6 minutes. Repeat Tabata Bike a total of 4x Transition to Run Tabata Run for :04 minutes , 20sec fast 10sec recovery x8 = 4 minutes recover for 6 minutes. Repeat Tabata Run a total of 4x C/D = 10 minutes walk.

Sample Day 11
0:45:00
:45m Active Recovery Day Off

Rest day with optional active recovery :45 min walk