Intermediate 10k/60k/10k Duathlon Plan 7-11 hrs/wk
12 weeks - $49.95
Total Hours: 112
Total Hours: 112
This 12 week training plan 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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Heart rate zone 1-2, check form.
Planned Time: 0:45
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Workout #2
Custom
Planned Time: 0:0
Hello and welcome to the plan. To get the most out of this plan, please be sure to check out all the supporting documents on my training plan home page.
Planned Time: 0:45
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Workout #2
Custom
Planned Time: 0:0
Hello and welcome to the plan. To get the most out of this plan, please be sure to check out all the supporting documents on my training plan home page.
Day #2
Tempo intervals
Planned Time: 1:15
BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
Planned Time: 1:15
BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
Day #3
Rolling hills seated
Planned Time: 1:0
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #2
Base building
Planned Time: 0:30
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 1:0
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #2
Base building
Planned Time: 0:30
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Day #4
50% in heart rate zone 2.
Planned Time: 0:50
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Planned Time: 0:50
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Day #5
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #6
Rolling hills seated
Planned Time: 2:0
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Planned Time: 2:0
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Day #7
Heart rate zone 1-2, check form.
Planned Time: 1:20
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Planned Time: 1:20
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.