Designed for novice age group duathletes, this plan will build your endurance, speed and confidence leading up to your key event. Athletes who've completed this plan have conquered duathlons all over the world, surpassing their expectations in the process.
"I don't feel like a novice anymore. I enjoyed the racing and training and I feel that I have made some real progress." Lawrie Procter, November 2014.
IS THIS PLAN FOR YOU?
There are normally six workouts per week. There is a day off each week and a race taper phase at the end, to get you in peak race shape. With just four weeks to go, minimal fitness requirements are that you can already cycle for 60 minutes and jog for 30 minutes, not on the same day.
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.
Steady run, easy pace. Preferably on hills and/or trails
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.
10mins in Zone 2.
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.