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.
[Here are other duathlon plans – it links to another page where I list a few duathlon training plans including one I use!]
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Last Updated on 13 December 2025 by the5krunner
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors.
