Get in your best ever race-shape for 10/40/5km duathlons.
"I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement!" - Robert Wickham, UK, May 2017-.
"I used your standard duathlon training program and found it immensely helpful. Thanks to the plan and the countless answers to my questions I was able to qualify for my first Worlds! I cannot thank you guys enough for everything you did for me" Patrick Keys 20th April 2018.
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This plan is designed to get you in peak shape for your target "A" race at a 10/40/5km duathlon, although you can include other events too. There are 6 to 9 workouts per week, including a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and a race taper phase. To be successful with this plan you should have at least 12-months experience of frequent duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
A nice steady run in Z2. You should be able to chat at this pace. These runs will progress your endurance without causing excess fatigue.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1- Z2 (easy).
Speed workouts will develop your power, economy and skill. Over time, they will prepare your body for the demands of pedalling harder and faster.
15 mins in Z2.
6 x (3 mins in upper Z4 + 3 min recoveries in Z1)
5 mins in Z1-Z2.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.
Steady run, mainly in Z2. Ideally on an undulating route today. This run will improve your strength and power.
Ride mainly in Z2.
At some point (once you're warmed up) add:
3 x (12 min efforts in upper Z3 to low Z4 with 3 min recoveries in Z2).