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!]

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