This 12 week training plan, written by former Duathlon Natonial Champion, coach, and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking for peak performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at the National Championships or the World Championships.
I've coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.
Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.
The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.