Designed for intermediate level age group duathletes, or those with less than 6 hours to train each week. This training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have raced duathlons all over the world, setting numerous personal records along the way.
"It is great having a structure and not having to think about what to do when I find time to train." - Alistair Asher, British Age Group Champion, January 2015.
IS THIS PLAN FOR YOU?
There are normally six separate workouts per week including brick sessions. There is a day off each week and every fourth week is an active recovery week, with a slightly lower training volume to help your body adapt to the training. To commence this plan you should have at least 9 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."
Check out the Training Zones PDF attached to day 1, before you start this workout. Ride mostly in Zone 2 today. This is a low intensity ride on an indoor trainer or outdoors. If you ride outside, feel free to extend it by 10-20mins. Bear in mind there's a run straight afterwards, so have you running gear ready.
Nice and steady Zone 2 run. Do this straight after cycling.
These threshold reps should feel 'comfortably hard' and should be done at around your 1-hour race pace. Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.
10mins in Zone 2.
3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.
5mins 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.
This can be done outside or using an indoor trainer. Have your running shoes ready to slip on afterwards.
15mins in Zone 2.
5x5mins in Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 5mins run in Zone 4, then jog for 10mins in Zone 2.
Run mostly in Zone 2. This shouldn't feel hard. If it does, you're going too fast. As a test you should be able to breathe just through your nose. If not, slow down.