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
Please click on the link below for your guide to the strength and conditioning workouts.
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.