Tag Archives: Free Training Plan

Duathlon Training

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I will be competing in my first duathlon Oct 27th with the Marin Triathlon. I have done numerous triathlons from sprints to Ironman distance races but never a duathlon.  The distance for this race is 5k run / 22 mile bike / 10k run

I am in week 3 and have a good base going into training – this is an advanced to intermediate plan NOT for beginners. my weekly workouts are:

  • Mon – Bootcamp
  • Tues – power-meter spin class followed with a 3 mile run,
  • Wed – Bootcamp
  • Thurs – track workout (see past blogs for weekly workouts), bootcamp 
  • Friday – longer bike ride (over 35 miles under 50 miles)
  • Saturday long Brick workout (see below for build)
  • Sunday 4-6 mile run bootcamp class and easy bike home

Saturday Build:

  • Week 1: Run 2 miles / bike 30 mile / run 2 miles
  • Week 2: Run 2 miles / bike 30 miles / run 3 miles
  • Week 3: Run 2.5 miles / bike 30 miles / run 4 miles
  • Week 4: Run 2.5 miles / bike 30 miles / run 5 miles
  • Week 5: Run 3 miles / bike 30 miles / run 6 miles
  • Week 6: Run 3 miles / bike 30 miles / run 6 miles
  • Week 7: Run 3 miles / bike 30 miles / run 3 miles
  • Week 8: RACE WEEK