TRAINING 4-WEEK DUATHLON PLAN

TRAINING PLAN - WEEKS 1 TO 2 TRAINING PLAN - WEEKS 3 TO 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 – TIME TO GET STARTED. OUR PLAN BEGINS ON A MONDAY, BUT YOU CAN START ON ANY DAY OF THE WEEK WEEK 3 – ALWAYS INCLUDE A COOL-DOWN AFTER EACH SESSION – 3-5MINS OF EASY CARDIO FOLLOWED BY STRETCHES
RUN BIKE RUN BRICK REST DAY BRICK BIKE RUN BIKE RUN BRICK REST DAY BRICK BRICK
4 x 2.5km 8 x [2mins 12km as 4 x 4x 40km bike 30km 4 x 2.5km 10 x [2mins 12km as 3 3x 10km run 30km
moderate- moderate / [1km mod- 1km run at estimated easy to moderate- moderate x [2km • at slower than easy to
vigorous 2mins erate/1km moderate race pace moderate vigorous /2mins moderate/1km 1.5km run estimated moderate
• vigorous vigorous/1km • • • vigorous vigorous/1km moderate race pace
90secs rest simulated easy] 5km bike 5km run 60secs rest simulated easy] • •
between reps climbing/1min on an vigorous at slower than between reps climbing/1min on an 8km bike 30km bike
• easy recovery] undulating • estimated race • recovery] undulating vigorous at estimated
Increase speed • route 2mins rest pace • route • race pace
Use big gears Increase 2mins rest •
in final 500m between reps speed in final Use big gears
to a very hard and reduce and reduce between reps 2km run
revs per min 500m to a at slower than
pace very hard pace revs per min
on simulated on simulated estimated race
climb efforts climb efforts pace

WEEK 2 – ALWAYS INCLUDE A WARM-UP BEFORE EACH SESSION – 5-8MINS OF GRADUALLY BUILDING FROM EASY TO VIGOROUS WEEK 4 – THE FINAL WEEK INCLUDES A PRE-RACE BRICK SESSION TO LOOSEN THE LEGS AND DO A FINAL EQUIPMENT CHECK
RUN BIKE RUN BIKE REST DAY BRICK BRICK RUN BIKE RUN BRICK REST DAY BRICK STANDARD
4 x 2.5km 9 x [ 2mins 12km as 4 x 3 x [8mins 8km run 30km 3 x 2.5km 3 x [5mins 5km as 2 x 2 x 5km 10km bike
DISTANCE
moder- moderate at slower than moderate- moderate/1min [1.5km moder- Spin legs and
DUATHLON
moderate- [1.5km moder- easy to bike
vigorous ate/2mins ate/1km vig- /2mins estimated race moderate vigorous vigorous high ate/500m vig- moderate test the bike is 10km run
• vigorous simu- orous/500m vigorous high pace • speed/4mins orous/500m • working well •
70secs rest lated climb- easy] speed/4mins • 90secs rest easy recovery) easy] on an 500m run 40km bike
between reps ing/1min easy on an easy recovery] 40km bike between reps • undulating moderate •
• recovery] undulating • at estimated • Use big gears route • 1.5km run 10km run
Increase speed • route Use big gears race pace Increase and increase 2mins rest Very light and
in final 500m Use big gears and increase • speed in final revs per min between reps easy run to
to a very hard and reduce revs per min 4km run 500m to a on high speed stretch out
pace revs per min on high speed at slower than very hard pace efforts
on simulated efforts estimated race
climb efforts pace

96 / / September 2017 September 2017 / / 97