SPRINT DUATHLON TRAINING PLAN
WEEK MON TUES
1
Run Bike
20
35
ST
2
Run Bike
25
40
ST
3
Run Bike
30
45
ST
4
Run Bike
40
50
ST
5
off
Run
50
ST
6
off
Run
60
ST
7
off
Run
60
ST
WED THURS FRI
off
Bike
off
35
ST
off
Bike
off
40
ST
off
Bike
off
45
ST
off
Run
off
40
ST
Bike off
Run
60
10
Run
Bike
10
40
ST
Bike off
Run
70
10
Run
bike
10
40
run
10
Bike off
Run
70
10
Run
Bike
10
40
Run
SAT
Run
30
SUN
Bike
60
Run
30
Bike
60
Run
35
Bike
75
Run
40
Bike
75
Run
50
Bike
75
Run
10
Run
60
Bike
90
run
15
Run
65
Bike
90
Run
15
8
off
bike
40
Run
20
off
15
bike
30
run
10
off
RACE
! This plan is for beginners and intermediate athletes.
! The first 3-4 weeks should be Heart Rate Focused. You want to keep your HR
between 65-80%. Slightly winded is the hardest you should be working.
! At week 4, you may add in some hills to your runs and bikes. Do that on the
shorter distance days. Keep HR 80-85% on those hills with 1-2 min of recovery.
Do 2-5 hills per workout
! Beginning with week 5, add in some speed work on your other shorter da. Do 20
seconds of fast running or higher cadence on your bike, with 1 min of recovery.
Do 3-5 per session. Keep up with the hills on the other short day. Never
compromise your form for speed.
! Beginning in week 5, do a short run immediately following your bike rides to get
your legs accustomed to that feeling. These are easy runs. HR is comfortable.
There are also runs that happen prior to your bike ride.
! There is 1 mini duathlon. in week 6. Set up your transition area with your bike,
helmet, glasses, race number, sneakers, socks, drink. After your first run,
Practice putting on your equipment and riding your bike. Come back and do the
bike to run transition. Keep full water bottle on bike. This is the only time you
will probably get to drink. Stay hydrated.
! Strength and core training should be done 2x per week. Stretching should be done
after each workout. On your OFF days, you may add in a yoga or pilates session.
! Stop strength training in your last week. Continue with core/stretching
! Always have water, spare tube and pump with you. Take a flat changing
workshop.