Beginner 10k/60k/10k Duathlon Plan: 4.5-8.5 hrs/wk
12 weeks - $49.95
Total Hours: 82
Total Hours: 82
This 12 week training plan 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 40 minutes and bike 75 minutes. Most weeks involve five days of training and no more than one workout is planned per day. With a maximum week of 8.5 hours of training, you will be ready to complete 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: 0:30
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 my supporting documents on my training plan home page.
Planned Time: 0:30
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 my supporting documents on my training plan home page.
Day #2
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #3
Rolling hills seated
Planned Time: 0:50
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: 0:50
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 #4
Zone 1-2, check cadence
Planned Time: 0:40
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Planned Time: 0:40
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Day #5
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #6
Easy ride
Planned Time: 1:30
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #2
Heart rate zone 1-2, check form.
Planned Time: 0:15
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Planned Time: 1:30
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #2
Heart rate zone 1-2, check form.
Planned Time: 0:15
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Day #7
Heart rate zone 1-2, check form.
Planned Time: 1:0
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Planned Time: 1:0
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.