This plan is geared toward an advanced beginner to intermediate duathete competing in a short-course event. (approximately 5k run - 30k bike - 5k run). This plan has workouts scheduled 5 days a week, one full rest day and one optional cross-training day. Total training time ranges from 4 to 6.5 hours per week.

This training plan is for the beginning youth multisport athlete ages 11-12 training for a duathlon (run/bike event) or are a member of an organized swim team practicing 4+ days per week. All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery.
RACE PREPARATION:
At the conclusion of this program the athlete will be able to complete an 1200m run/ 3k bike/ 1200m run event.
BASIC EQUIPMENT NEEDED:
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
Water bottle
Bike pump
If you have questions about any of these items please visit your local bike shop or running store.

This training plan is for the beginning youth multisport athlete ages 13-15 training for a duathlon (run/bike event) or are a member of an organized swim team practicing 4+ days per week. All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery.
RACE PREPARATION:
At the conclusion of this program the athlete will be able to complete an 1mile run/ 4k bike/ 1mile run event.
BASIC EQUIPMENT NEEDED:
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
Water bottle
Bike pump
If you have questions about any of these items please visit your local bike shop or running store.

This training plan is for the beginning youth multisport athlete ages 6-8 training for a duathlon (run/bike event) or are a member of an organized swim team practicing 4+ days per week. All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery.
RACE PREPARATION:
At the conclusion of this program the athlete will be able to complete an 400m run/ 1k bike/ 400m run event.
BASIC EQUIPMENT NEEDED:
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
Water bottle
Bike pump
If you have questions about any of these items please visit your local bike shop or running store.

This training plan is for the beginning youth multisport athlete ages 9-10 training for a duathlon (run/bike event) or are a member of an organized swim team practicing 4+ days per week.. All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery.
RACE PREPARATION:
At the conclusion of this program the athlete will be able to complete an 800m run/ 2k bike/ 800m run event.
BASIC EQUIPMENT NEEDED:
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
Water bottle
Bike pump
If you have questions about any of these items please visit your local bike shop or running store.

Revamped for 2013! This 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.

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.

Revamped for 2013! This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.

Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

Revamped for 2013! 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.

Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

New for 2013, this 11 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for advanced duathletes with at least 3 years racing experience. This is nearly the same plan I wrote for an athlete who won the gold medal at the Duathlon World Championships (35-39 age group) at a distance of 15k run, 80k bike, and 7.5k run. It prescribes 8-15 hours per week of training.

You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.

Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

This 12 week training plan, written by former Duathlon Natonial Champion, coach, and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking to improve their race performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon.

Before starting this plan you must have a solid training base. Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

This plan is a great fit for athletes training for the National Championships or the World Championships.

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.

Revamped for 2013! This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.

Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

Revamped for 2013! This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.

Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

This 12-week plan was designed by Joe Friel for the intermediate-level duathlete, regardless of age, who has been training for multisport for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (R-5k/B-30k/R-5k or approximated distance) duathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of running an hour and biking up to 90 minutes. The weekly hours range from 9 to 11 with 10 hours per week being the most common. In a typical week you will do 6 bikes and 4 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.

New for 2013, this 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for duathletes looking to establish a solid base for their season. Upon completion of this plan, follow up with build and peak training blocks leading into your goal race.

Other than week 1, all weeks contain 7-9 hours of training and one day off per week. Before starting this plan you should have at least 3 weeks of consistent training.

Duathletes with a primary goal of finishing a short distance duathlon could easily do so with this plan.

Testimonials for my Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.

This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.

This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty.
 
This program can also be used to lead you into the 12 Week 10k/40k/5k Distance duathlon plan.

Heart-Rate training
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.
 
Background requirements
You should be able to bike at least 30 minutes, and run at least 15 minutes. It’s ok if you have to use the run/walk method for the running

This 12-week plan is designed for the multisport athlete who has a few races (tris or dus) under their belt and is looking for a more focused plan to train for their next or first duathlon . The Topeka Tinman Duathlon is a great choice, as the distances, 1.5 k run, 19.71 mile bike and 5 k run are very manageable. Before starting this plan you should be able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 30 to 60 minutes per day during the week and up 2 hours per day on the weekends.

At my clinics and camps, I state that an athlete can train just 4 hours a week and cross the finish line of a “standard” distance (5k-30k-5k) duathlon, feeling elated with the outcome. I have created the 8 hours per week training program for those athletes wanting to excel at that distance or even race a longer duathlon distance. This program can be used by duathletes of all abilities.
If you plan on doing any type of duathlon race, you want to be as efficient as possible with your time and training. By following this program, you will develop better form, technique, improved speed skills and the necessary intensity for race day. Every workout has a purpose.
Since you will be using this program beginning three months from race day, I am assuming you have some level of fitness. With this program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 11 hours per week to 7 hours per week. Typically, you bike and run four times per week.