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Run, Bike, & Core Strength Simple Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tammy Slauenwhite

All plans by this Coach


4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

(updated May 12, 2021)

This plan is perfect for strong beginner duathletes transforming to the next level of their training, such as finishing base training and transitioning to the build phase. Intermediate level duathletes should check out my Run, Bike & Core Strength progressive plan that increases in volume and changes in structure every week.

Simple = week 1 repeats for each week. Why would you want a plan like that? It's simple to use and guides you through a small block of time to practice the interval workouts contained within the plan and work at increasing speed and fitness without a change in routine every single week. Not every plan needs to be progressive. Sometimes you want to practice the same workouts over and over again to get better at performing them.

The same workouts? You actually have a variety of workouts within the week but they repeat on the same day for the following week. For example, every Monday you have a 2x2 bike build, and so forth. So while each week repeats, you do have various different training sessions to do throughout the week.

There is a huge misconception that every plan has to progress. Sometimes you just need a small block to focus on a few things. If that's what you are looking for, then this plan may be suitable for you.

Questions? Send me an email and I will be happy to answer them:

Happy training!

Coach Tammy Lee

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
01:39:00 01:00:00
Bike x2
01:29:00 01:00:00
Strength x2
00:45:00 00:25:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:39:00 01:00:00
01:29:00 01:00:00
00:45:00 00:25:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance Coach & Educator


Structured training plans for triathlon, duathlon, running, and cycling. Also providing plans for strength training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Ask about my membership program with additional features and benefits. Contact me if you have questions, especially if you are unsatisfied with any one of my plans so I can have the opportunity to make it right. The joy is in the journey. ~ Coach Tammy Lee ✌️

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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