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.
"I had a great race on Sunday, qualifying for the national age group team in 3rd position. I took 2 mins off my bike and dipped under the hour thanks to your plan - I'll use another in the future." James Atkinson. Duathlete (UK). 6th Oct 2016.
IS THIS PLAN FOR YOU?
There are normally seven separate workouts per week including brick sessions. There is a day off each week and every fourth week is an active recovery week, to help your body adapt to the accumulative training load. 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."
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 in Zone 2.
5mins as (10secs in Zone 4, 50secs in Zone 2).
9x400m. Aim for upper Zone 4 to low Zone 5 +2minute jog recoveries in Zone 1 to 2.
5mins in Zone 2.
10mins easy Zone 2
5mins as (20secs in Zone 4, 40secs in Zone 2).
All in upper Zone 4 to low Zone 5.
60secs (+60secs rest)
2mins (+90 secs rest),
3mins (+2mins rest),
4mins (+2mins 30 rest)
5mins easy spin in Zone 2
Please click on the link below for your guide to the strength and conditioning workouts.
Mainly in Zone 2. This shouldn't feel hard. If it does, you're going too fast. Preferably off road and undulating/hilly.
Low intensity ride on an indoor trainer or outdoors. If you ride outside, feel free to extend the warm up and warm down by around 10-15 minutes. Bear in mind there's a run straight afterwards, so have you running gear ready.
5mins in Zone 2.
5mins as (30secs in Upper Zone 2, 30secs in low Zone 2)
10,9,8,7,6,5 mins all at the top end of Zone 2 with 60secs rests in low Zone 2.
5mins in low Zone 2
Easy Zone 2 run. Do this straight after cycling.
Do this straight after cycling. Run 5mins in Zone 4, immediately into 15mins in Zone 2.