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.