Designed for age group duathletes, this plan will give you maximum results from less than seven hours training per week in the build up to your key race. Athletes who've completed this plan have conquered duathlons all over the world, setting new PR's and winning age group medals in the process.
"The has transformed my understanding of what I need to do to get better. It’s the smartest thing I've done since I started." Rich Lonsdale, ITU World Champs qualifier, March 2015.
IS THIS PLAN FOR YOU?
There are normally six workouts per week, including several bike to run sessions. There is a day off each week and a gradual race taper in week 4. To commence this plan you should have at least 12 months experience of duathlon or triathlon.
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."
Zone 2 run, nothing hard today. Have your bike, shoes and helmet ready.
Hop on your bike straight after the first run, and ride in Zone 2.
Easy run off the bike, all in Zone 2.
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.
10, 8, 7, 6mins in Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish cycling, slip your running shoes on and run:
Run 5mins run in Zone 4, then jog for 10mins in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
Steady run, easy pace. Preferably on hills and/or trails. Mainly in Zone 2.