Designed for novice level age group duathletes, this training plan will develop your endurance, speed and confidence in time for your target race. Athletes who've followed this plan have successfully conquered duathlons all over the world.
"I don't feel like a novice any more. I have enjoyed the training and feel that I have made some real progress." Lawrie Procter, Nov 2014.
IS THIS PLAN FOR YOU?
Minimal requirements are that you can already ride for 40 minutes and jog for 20 minutes, not on the same day. There are normally five workouts per week, plus a weekly strength workout to be done from home or at a gym. Every fourth week is an active recovery period, designed to help you recover and adapt to the previous three weeks.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
Check out the Training Zones PDF attached to day 1, before you start this workout.
Ride in Zone 2 today. Nothing too hard while we're in the Base Phase. Have your running gear ready to put on after this ride, as there's a run straight afterwards.
Just a short, easy run today. Do this straight after cycling.
Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.
7mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)
5mins in Zone 4.
5 mins easy Zone 2 jog
Please click on the link below for your guide to the strength and conditioning workouts.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
8mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).
5x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)
10mins in Zone 2
Run in Zone 2, nice and easy.
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
Ride easy for 10mins in mid Zone 2.
4x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.
10 mins easy in low Zone 2 or Zone 1