Here then are some plans, there’s more elsewhere on this site. These are other people’s plans. Any votes of thanks or likes or nice comments appreciated.
If you want a personalised plan drop me a line: http://the5krunner.com/personalised-coaching/ . The benefits of a personalised plan, which will not follow the same plan as the ones below, will include: appropriate to Team GB Age Group Qualification; appropriate to common 5k goals sub20/sub19; precisely tailored sessions for your current state of fitness; monitoring of performance and fatigue; weekly changes and re-setting; the chance to ask lots of questions.
Plan 1: Here is a “standard distance” 12 week Duathlon Training Plan which I used to kind of follow when I started out, it’s OK: <12 week duathlon training plan>
Plan 2: Here is a sub-38min 10k training plan: <10k 8 week training plan template>
Plan 3: Detailed Plan Intro <Duathlon Plan>
- Detail Part 1: Weeks1_12
- Detail Part 2: Weeks13_18
- Detail Part 3: Weeks19_24
Plan 4. <Here> are four 5K Training Schedules that get progressively harder up to an intermediate level.
Plan 5. <Here> is the London Duathlon 2009 Training Plan. Certainly not for beginners but not rocket science either.
Plan 6. <Here> is the 8 Week Long Distance Duathlon Plan. This one is a bit better. More suited for the longer course Duahtlon. For a longer duathlon I would suggest you do much more distance training before 8 weeks. IE more than this plan suggests.
Plan 7. <Here> is a more thoughtful Duathlon Plan. It looks nicer as well!
Plan 8. <Here> is another Beginner Duathlon Training Plan
plan 9. And <here> is a skeleton plan for a duathlon for you to structure your training and add your favourite sessions.
plan 10. <here> are some thoughts on 2 week TAPERS in duathlon training.
plan 11. <wattbike_training_guide> this is a wattbike triathlon and bike training plan wattbike are linked to British Cycling. Good stuff.
plan 11. ‘Advanced’ sprint triathlon training plan from Emma Lees <TriTraining-Advanced>. Depends on your definition of ‘advanced’…certainly not elite and this level would not get most people to a decent Age Group qualification.
plan 12. Sprint Triathlon Specific Plan
plan 13: 5k Beginner Training Program – Radcliffe from HOW TO RUN: This is from the book HOW TO RUN ISBN 978-1-84737-074-7. It really is quite a good book.
plan 14: 10k Advanced Training Program – Radcliffe from HOW TO RUN: This is from the book HOW TO RUN ISBN 978-1-84737-074-7. 10k and 5k are physiologically similar so you can sensibly follow this plan if you also want to improve 5k times. Consider also if you are training for 5k as part of a duathlon or triathlon then this 10k plan would be VERY good to look at as the 5k you will race will be harder than a standalone 5k
Enjoy!! and please say “thank you” !! (Or tell me the plans are all rubbish…ANYTHING to make me keep doing this). BACKLINKs from your blogs will be especially appreciated.