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Duathlon Training: An example of a week’s training

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This is an example of a week of duathlon training for a high-performing, middle-aged, Age Group duathlete with a good chance of a National Duathlon medal. Some detail has been edited out for the sake of brevity – for example the details of specific weight exercises and warmup/cool down, which is always assumed.

The week has been tailored to build on work in previous weeks. It’s a late-stage build week in winter and is biased towards improving the athlete’s weak points, with this athlete we often work on 10-day cycles incorporating more recovery/adaptation if needed.

Monday (S&C, Run):

AM: 45-60 min Strength & Conditioning (higher reps 8x, lower weights 70%max than last week – FYI: Glutes, calves, quads, core focussed)

PM Optional: 45-60min Z1 run based on HR, dependent on HRV. Varied terrain.

Tuesday (Bike):

AM: 15′ drills including – high cadence and one-legged pedalling.

Wednesday (Run)

Thursday (Bike)

Friday 

Complete Rest

Saturday (Run)

Sunday (Bike, Run)

Monday

Complete Rest

NB: Follow somebody else’s plan at your peril ! Your training must be based on what YOU can achieve NOT what somebody else can achieve.

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