This program should be used for an athlete who is new to duathlon and their goal is to complete a standard distance duathlon of 10km/4km/5km
The schedule consists of 3 workouts per week in each sport.
This program can also be used to lead you into the 12 Week 10k/40k/5k Distance duathlon plan.
This plan uses heart-rate training zones for intensity specific training. There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Since this is a basic program and some athletes may not be able to complete the test outlined in this article above, I thought it would be best to leave out the testing in the program.
You should be able to bike at least 90 minutes, and run at least 45 minutes.