Coach troy jacobson, wellknown triathlon coach and head endurance sports coach of lifetime fitness, provides a detailed 12week duathlon training plan on his website. Training volume builds from 5 hours 15 minutes to a maximum of 9 hours 45 minutes. As we go along, we will create a sample plan for our imaginary athlete, joe runner. This program can also be used to lead you into the d3 12 week 10k40k5k distance duathlon plan. In this blog we provide essential tips and a free training plan. People who use training plans have been shown to be twice as likely to succeed in.
The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more. Autumn duathlon plan this duathlon training plan will help you focus your bike and run disciplines for your next race. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. Get the perfect duathlon training plan for your skill level. If you are starting from scratch, consider using the duathlon for beginners plan.
This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. Tempo running is to simply run hard following a warmup and preceding a cool down for a specific time or mileage anywhere from 520 minutes, and approximately 15 miles. Its good to do a light jog, a minimum of three sets. All sprint triathlon training plan workouts are structured with training zones, according to rate of perceived effort. This training program is aimed at the intermediate standard distance duathlete who wants to build a good aerobic base. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. The guide then uses worksheets to help you to create a fun plan that balances duathlon training with your work, family, and other obligations. Whether youre a beginner or an advanced duathlete, i have a training plan to meet your needs. The intensity is a jog, or very easy swim or bike spin. You can adjust the amount of rest time and reps according to your needs.
Along with event specific plans, you can find plans that will support you with every aspect of training. This duathlon training plan will see you racing faster in just four weeks. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. The objective of this training plan is to provide the experienced age group duathlete with a 10week structured and periodized plan to successfully prepare for a long course duathlon typically 10k run 150k bike 30k run. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. The main reason why i purchased this book was for the duathlon training guides. The first step of the plan starts with, acclimating. If you want to move from short course to powerman duathlon and you want to make sure you do enough training, this plan will get you to the finish line feeling strong and having fun. Its designed with novice and intermediate level athletes in mind and its geared around a monday to friday working week. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. This plan will get you to the finish line feeling strong and having fun. Duathlon is the perfect way to build power and speed. The plan if youre planning on doing your first triathlon this spring, you need to start training now. Beginner sprint triathlon training plan cancer research uk.
The structured duathlon training plan is geared toward the athlete who is more performance oriented, or who prefers to have set workouts on set days. Life time tri sprint triathlon training program for novice triathletes. Basic aerobic endurance training, 5060% of your maximum heart rate. This book fell short of my expectation by giving four programs that consisted of each one having its own chart showing which days to train and which days to rest. See below the training plan for a duathlonspecific strength workout to use throughout your training. If you do not have access to a gym then try to replicate the plan as best as you can with the facilities you have. There is a plan for every distance, whether you are a novice or an experienced triathlete.
After purchase you will immediately get this document in downloadable pdf format which you can view on your computer or print for easy viewing. With itsrunbikerun format, duathlon has been around for as long as triathlon. Zone 1 training is very low intensity easy does it. Duathlons are tough events, typically comprising a runbike. When doing bike intervals on the road make sure you find a suitable location and follow the highway code. Duathlon training program black river memorial hospital. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Training training plans free 8week duathlon training plan. Its important to listen to your body and find a good balance between training, rest, work and play.
This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standarddistance duathlon 10km run40km bike5km run. With the right focus and hard work, youre bound to race your best olympic this season. Experienced athlete 10week long course duathlon training plan. For firsttimers, olympic and sprint distance triathlons are perfect introductions to. At the back of this training plan is the appendix where you will find the rpe scale, swim sessions and strength and conditioning programs that are referenced throughout the plan. Detailed training calendar 11 week sprint distance program beginner part 2. Lets take a quick minute go over the training zones used in this training program. Marilyn chychota is a former elite cyclist and triathlete who coaches for endurance corner. This plan was based upon a 20week training schedule. Have a look through the list, download and enjoy your training. The races on this page are examples of sprint distance duathlons, which take most people 12 12.
I have added strength training in this plan on mondays. I ts used primarily foractive recovery days, after hard blocks or days of training in which the goal is to stay loose, keep the metabolism primed and to burn a few calories. A triathlon is a hugely rewarding event to compete in. Plan overview the training plan breaks down the 10week training schedule into the following periods note. The plan also includes a training intensity and heart rate guide so you can do your workouts based on perceived effort or heart rate. Duathlon training plan, 5k run30k bike5k run, 12 week. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Please find below a 12 week advanced sprint triathlon training plan to help you prepare for your event.
Bernhardts plans cover everything you need to know to prepare for your race. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. As a coach since 2000, and with a national championship to my credit, ive crafted several different plans to get you to the finish line fast. This 10 week training plan, written by former duathlon natonial champion and duathlon. Completing all the minimum workouts should have you well prepared to finish. These will eat up the most time, so it is best to plan them first, then fit the other workouts in around. To help you out with the basics of heart rate variability, the elite hrv app uses heart rate data to provide live biofeedback to determine how your body is responding. These new pdf charts can help you pace your next marathon to perfection signed up to the london marathon, aiming for 4 hours on the. The purpose of this plan is to prepare diligently for the predator st. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence. Thats why its a great duathlon training tool to consider in your plan. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. A 12week triathlon training plan for beginners active.
Intermediate standard distance duathlon base program 2. The first phase of the training plan for the milehigh duathlon series is the base phase. These new pdf charts can help you pace your next marathon to perfection. The purpose of this plan is to prepare diligently for a short.
Its up to you to determine what workout to do on what day, though the plan gives you types of workouts to be done during specific weeks. Rest and recovery is just as important as training. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. Here is a little plan that you can follow or at least get an idea what training would be good to do. The purpose of this plan is to complete a short course duathlon. But the training days only give the reader a time amount he or she should train for that day but really.
There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Click the checklist to download as a printable pdf. The key is consistency and adhering to the training zones described here. The workouts in this plan are designed to help you survive your first foray into the sport of duathlon. The training plan includes a training guide that will help you design your own duathlon training program based on your answers to a short questionnaire. Duathlon training and racing for ordinary mortals r. Training plans for multisport athletes includes 15 training plans covering nearly every race distance and format in the sport of triathlon, including training programs for sprint, olympic, halfiron, ironman, xterra, and duathlon.
Structure your training a good training plan will balance cycling and running, gradually increasing the duration and intensity. The 4week training plan below is designed for anyone aiming to do a sprint duathlon 5km20km2. A detailed 1 year triathlon training plan perfect for. The usa triathlon events calendar lists webinars, conferences, clinics.
A structured training plan will keep your training on track especially if you are the type of athlete who is prone to skipping your workouts if they are not. This 10 week training plan, written by former duathlon natonial champion and founder eric schwartz, is for the experienced duathlete looking to improve their race performance in a duathlon lasting 23. The first workouts we will schedule are your long run and ride. Duathlon training plan the5krunner triathlon, duathlon.
Duathlon advice and tips for beginners run and become. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Its designed with novice and intermediate level athletes in mind and its geared around a. It incorporates strength and endurance exercises to bring you up to speed by the time of your main event. If you have time and energy to do more than what is assigned in this plan, then you will be extra well prepared for the race.
We will now analyze your answers to those questions and use them to design your 6month training plan. Nov 16, 2018 the racing underground offers a free lowkey duathlon training plan that provides a general idea of the kind of training you need to do for your first duathlon, but without a strict schedule. As long as you are basically healthy, you should be able to. Half marathon training plan with printable 16 week half marathon training plan for beginners 16 week half marathon training plan for beginners the author of this plan musingsofahousewi. The plan is individualized, requiring you to fill out questions to design your own duathlon training program. Heres your training plan 12 weeks to your olympic triathlon pr training plan. Any participation in running, walking or cross training programs is strictly voluntary and the participant assumes all risks involved. Triathlon and duathlon training schedules british heart. Theyre a great option when the days are cooler because you wont feel the. But also try and include recovery days in between these duathlon sessions, vary the routes where you do. This training plan should be supplemented with good rest and good nutrition to support the plan.
578 458 497 962 666 243 1444 337 70 442 783 899 145 1069 865 189 1498 1295 286 349 1400 1298 475 790 337 821 428 753 1091