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I have attached a sub 38 minute 10k training regime (male). It’s hard if followed fully. As you are reading this you will also want to be able to train and improve on your bike, maybe also swimming. A tough call. But that’s why triathlon  and duathlon are hard. The importance of running of course is even more key with the two run legs of a duathlon.

I’ll leave it to you how to go about the bike training AND this training in the plan.

[However if you are looking for pure duathlon plans then CLICK Here - it links to another page where I list a few duathlon training plans including one I use!]

Here’s where I am just so you can gauage if the plan works and where your current level of performance slots in with it.

I use my sub 38 10k running plan at the start of the year. I’m at the sub18 5k and sub38 10k stage and am a better runner than cyclist. I could probably do a faster minute 10k…but I haven’t. At the end of a duathlon I’m probably at 18:30 minutes on a good day.

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