Designed for advanced age group duathletes, this training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have won national championships and successfully raced for their country at the ITU Age Group World Championships.
"National age group champion and 3rd woman overall :-) A new 10km run PR and bike split PR. And a new overall duathlon best by six minutes, yay!!!" Samantha Aplin
IS THIS PLAN FOR YOU?
There are normally seven separate workouts per week including bike to run sessions. There is a day off each week and a race taper at the end. With just 4 weeks to go, the focus is on achieving race fitness as quickly as possible. To commence this plan you should have at least 18 months experience of duathlon or triathlon training.
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."
Have your bike, shoes and helmet ready. Run in something you can ride in also - preferably your race-day kit.
Start by running for 20mins in Zone 2, then speeding up to Zone 4 for the final 10 minutes.
Hop on your bike straight after the first run. Ride 10mins in Zone 4, 20mins in Zone 2, 10mins in Zone 4.
Run 5mins in Zone 4, straight into 10mins in Zone 2.
If you want to run a faster 5km or 10km race, these are the bread and butter sessions that will help you get there. They involve fast repetitions with relatively short rests.
10mins easy jog.
5mins as (10secs in Zone 5, 50secs in Zone 2).
4x400m in Zone 5 +60secs rest
2x800m in Zone 4 to 5 +90secs rest
1200m in Zone 4.
10mins easy jog in Zone 2
The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
5mins RUN in Zone 2
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.
These bike speed sessions are best done on an indoor trainer. They are high intensity sessions, so there's no need to extend them. Have your running gear ready for afterwards.
15mins in Zone 2.
8, 7, 6, 4, 2 mins in upper Zone 4 +60secs recoveries in Zone 2.
10mins in Zone 2.
Do this straight after cycling. This pace should feel easy. All in Zone 2.