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.