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 the fourth week is a gradual taper to ensure you're in peak race shape. 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."
Start by running for 15mins in Zone 2, then speed up to Zone 4 for the final 5 minutes. Have your bike, shoes and helmet ready. Run in something you can ride in also - preferably your race-day kit.
Hop on your bike straight after the first run. Ride 15mins in Zone 4, then do 25mins in Zone 2.
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).
2x400m in Zone 5 +60secs rest
2x800m in Zone 4 to 5 +90secs rest
1000m in Zone 4
5mins 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.
5mins in Zone 2.
All in Zone 2. Do this straight after cycling. This pace should feel easy.