12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks. Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Run 30 minutes with heart rate in zone 1-2/easy to moderate effort. Continually check form. Quick cadence.
Bike 1 hour. Ride primarily at 1-2 zones/easy to moderate effort on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
Run 40 minutes. Heart rate in zones 1-2/easy to moderate effort on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Immediately after your bike run 20 minutes in zone 1-2/easy to moderate effort. Continually check form. Quick cadence.
Ride 90 minutes in 1-2 zone (easy to moderate effort). Comfortably high rpm.
Run 1:00 to 1:15. If you have not been doing hour runs then limit today's total time to 1 hour. Your long run duration will build up to a maximum of 1:45 over the first 7 weeks. Run with heart rate in zone 1-2/easy to moderate effort. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Ride 1 hour on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.