Get the Perfect Duathlon Training Plan For Your Skill Level

Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. As a coach since 2000, and with a National Championship to my credit, I've crafted several different plans to get you to the finish line fast.

The plans include:

Duathlon Training Plan Plans written by former National Champion and USAT Elite Team Coach Eric Schwartz.

If you have additional questions, or would like to request new plans to be added, email Eric.Boulder@gmail.com and I'll respond quickly.

Duathlon Training Plan FAQs

TESTIMONIALS

At first, I was a little skeptical of the results I was going to get due to the lack of massive amounts of speed work, which I am accustomed to. However, after following you plan, I was able to place first OVERALL at my last duathlon! I have another one this Thursday so will let you know how that goes as well. Thank you once again for the great training plan you produced! Alan Kimpel **************** Coming off a 3 year knee injury (irreparable and degenerative) I was in injury and pain management mode. Your program got me to race and finish Duathlon Worlds Age Group in France. It made life easy so I could focus on the injury management. Thanks mate! Mission accomplished! Johan ****************

Training Plans


Sprint Distance

5k/30k/5k and Shorter Intermediate Plan, 6-8 Hours/Week, 12 Weeks
For the intermediate athlete racing short distance.
12 weeks $57


5k/30k/5k and Shorter Beginner Plan, 2.5-6.5 Hours/Week, 12 Weeks
For beginning duathletes preparing for a short distance race.
12 weeks $47


5k/20k/2.5k Advanced, 8-12 Hours/Week, 12 Weeks
This is for experienced athletes with a good base. This will get you fast!
12 weeks $77


5k/34k/5k Advanced Plan, 8-12 Hours/Week, 12 Weeks
Perfect for 2014 USAT Duathlon National Championships!. This is for intermediate to experienced athletes with a good base.
12 Weeks $77


This 12 week training plan is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at the National Championships or the World Championships.
I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Revamped for 2013! This 10 week training plan is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 11 week training plan is for advanced duathletes with at least 3 years racing experience. This is very similar to a plan I wrote for an athlete who won an age group gold medal at the Duathlon World Championships (under 40) at a distance of 15k run, 80k bike, and 7.5k run. It prescribes 8-15 hours per week of training.

You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This library of 25 workouts is intended for the duathlete racing long distances.  It includes workouts for all phases of training: base, build, and peak period.  It also includes a few shorter speed bricks. This is intended for duathletes racing 10k/60k/10k and longer.

These bricks are intended for duathletes of all levels.

A few of the workouts are as short as 60-90 minutes.  Most workouts range from 2-4 hours, and a few range from 5-7 hours.  Sample workouts are listed below:

#5 Base Phase Bike/Run 4 Hours With Long Bike Focus. 

3-4 hour ride followed by 30 minute run.  The middle 2 hours of the bike should be mostly zone 2.  With improved fitness this ride can include 30-90 minutes at zone 3, broken into 2-3 segments or done as one continuous segment. The run should be zone 1-2 (easy to moderate effort).

Advanced athletes – do this as part of your base, typically 12 weeks or more away from your goal race.
Beginners – this can be done at any time to prepare for a long distance race.

#11 Build Phase Run/Bike/Run 3.5 Hours. 

Start with a 10k run.  The last 5k of the opening run is done at zone 3-low zone 4/medium to medium fast effort.  Follow with a 60k bike.  Include 3X20 minutes at low zone 4/medium fast effort.  5 minute recoveries.  Remainder of ride in zone 2. End with 10k run.  Make the 1st, 3rd, and 5th mile at low zone 4.  Other miles mostly zone 2.  A good time for this is 3-6 weeks before peak race.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

New for 2013/2014.  This 10 week training plan is for beginner to  intermediate duathletes starting their base period. The first couple weeks ease you back into training, but later in the plan you’ll be doing higher volume with zone 3-4 intensity.  Most weeks include 5-6 days of training with bricks on Saturday.  After week two total training volume per week is 7-9 hours.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This plan is intended to be used by duathletes of all levels with the exception of absolute beginners without a training base.

Before starting this plan the user should have done several weeks of training base and have the ability to run at least 80 minutes and ride 2+ hours.

Suggested workout modifications for athletes of different abilities is included within the plan and the weekly volume can vary widely based on the recommended modifications.

Beginners – if your primary goal is to have the endurance to finish the race, focus more on total time of the workouts and don’t worry much about intensity. This plan will give you the necessary endurance. Doing too much intensity when you are not ready for it can lead to injury and prevent you from getting to the starting line. Make sure to take the easy days easy, and take days off during this plan. If necessary, turn some of the easy training days into days off. You will see significant gains just by doing the volume in this plan.

Intermediate – follow the plan and you’ll get to the starting line in great shape. Depending on your experience you may want to reduce some of the volume/intensity.

Advanced – As written this plan will work well for most advanced athletes. More advanced athletes can alter it by adding higher intensity and volume. Replace some zone 3 riding with zone 4-5 intensity.

The plan is based on Joe Friel’s training zones. You can follow this plan by using perceived effort, a heart rate monitor, or power meter.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the intermediate to experienced duathlete looking to finish strong in an end of the season race.

Mondays are generally day off/recovery days, and 2-3 days of each week include both a bike and run workout. The training volume includes 6-8 hours per week and less in the final race week.  This is a special offer for those looking for an end of season plan.  You should have a good training base with some intensity before using this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the experienced duathlete looking for peak performance in an end of season 10k run, 40k bike, 5k run or similar distance duathlon.

This is a high intensity plan and you should be very fit before starting this plan.  Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run.

This 5 week plan is not intended for the total beginner.  You should be able to train for 6 hours per week with some intensity.  This is an end of season plan and assumes you have been training.  If you are starting with minimal fitness consider purchasing the 12 week beginner 5k/30k/5k plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

This 5 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours.

This is to prepare for an end of season race and you should be an experienced duathlete with good fitness before starting this plan.  Weeks involve six days of training and some days have two workouts.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

New for 2013/2014.  This 12 week training plan is for intermediate to advanced duathletes. You should have completed at least 6 weeks of consistent training before starting this.    The standard week includes two workouts on Tuesday and Thursday and a brick on Saturday.

This plan is a good follow up the the Base Period 1 plan and it is a perfect lead-in to several of the 12 week training/racing plans listed here.

Weeks 3, 7, and 10 are lower volume and/or lower intensity designed to allow for recovery so you can get the most from this 12 week training block

There is a wide latitude in workout duration.  If you are time limited, don’t feel obligated to do  the maximum time, or even the minimum prescribed time.  The key is to do the prescribed quality for each workout.  If you do that you will be getting most of the benefit.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan, written by former Duathlon National Champion, coach, and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking for peak performance in a 5k run, 34k bike (or 30k), 5k run or similar distance duathlon. This plan is a great fit for athletes training for the 2015 USAT Duathlon National Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7.5-10 hours of training per week. Doing the maximum requires 9-12 hours per week.

12 Week Plan for  $77

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Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Standard Distance

10k/40k/5k Intermediate Plan, 8-11 Hours/Week, 10 Weeks
For experienced duathletes racing middle distance.
12 weeks $57


10k/40k/5k Advanced, 9-14 Hours/Week, 12 Weeks
This is for experienced athletes with a good base. This will get you fast!
12 weeks $77


This 12 week training plan is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at the National Championships or the World Championships.
I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Revamped for 2013! This 10 week training plan is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 11 week training plan is for advanced duathletes with at least 3 years racing experience. This is very similar to a plan I wrote for an athlete who won an age group gold medal at the Duathlon World Championships (under 40) at a distance of 15k run, 80k bike, and 7.5k run. It prescribes 8-15 hours per week of training.

You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This library of 25 workouts is intended for the duathlete racing long distances.  It includes workouts for all phases of training: base, build, and peak period.  It also includes a few shorter speed bricks. This is intended for duathletes racing 10k/60k/10k and longer.

These bricks are intended for duathletes of all levels.

A few of the workouts are as short as 60-90 minutes.  Most workouts range from 2-4 hours, and a few range from 5-7 hours.  Sample workouts are listed below:

#5 Base Phase Bike/Run 4 Hours With Long Bike Focus. 

3-4 hour ride followed by 30 minute run.  The middle 2 hours of the bike should be mostly zone 2.  With improved fitness this ride can include 30-90 minutes at zone 3, broken into 2-3 segments or done as one continuous segment. The run should be zone 1-2 (easy to moderate effort).

Advanced athletes – do this as part of your base, typically 12 weeks or more away from your goal race.
Beginners – this can be done at any time to prepare for a long distance race.

#11 Build Phase Run/Bike/Run 3.5 Hours. 

Start with a 10k run.  The last 5k of the opening run is done at zone 3-low zone 4/medium to medium fast effort.  Follow with a 60k bike.  Include 3X20 minutes at low zone 4/medium fast effort.  5 minute recoveries.  Remainder of ride in zone 2. End with 10k run.  Make the 1st, 3rd, and 5th mile at low zone 4.  Other miles mostly zone 2.  A good time for this is 3-6 weeks before peak race.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

New for 2013/2014.  This 10 week training plan is for beginner to  intermediate duathletes starting their base period. The first couple weeks ease you back into training, but later in the plan you’ll be doing higher volume with zone 3-4 intensity.  Most weeks include 5-6 days of training with bricks on Saturday.  After week two total training volume per week is 7-9 hours.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This plan is intended to be used by duathletes of all levels with the exception of absolute beginners without a training base.

Before starting this plan the user should have done several weeks of training base and have the ability to run at least 80 minutes and ride 2+ hours.

Suggested workout modifications for athletes of different abilities is included within the plan and the weekly volume can vary widely based on the recommended modifications.

Beginners – if your primary goal is to have the endurance to finish the race, focus more on total time of the workouts and don’t worry much about intensity. This plan will give you the necessary endurance. Doing too much intensity when you are not ready for it can lead to injury and prevent you from getting to the starting line. Make sure to take the easy days easy, and take days off during this plan. If necessary, turn some of the easy training days into days off. You will see significant gains just by doing the volume in this plan.

Intermediate – follow the plan and you’ll get to the starting line in great shape. Depending on your experience you may want to reduce some of the volume/intensity.

Advanced – As written this plan will work well for most advanced athletes. More advanced athletes can alter it by adding higher intensity and volume. Replace some zone 3 riding with zone 4-5 intensity.

The plan is based on Joe Friel’s training zones. You can follow this plan by using perceived effort, a heart rate monitor, or power meter.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the intermediate to experienced duathlete looking to finish strong in an end of the season race.

Mondays are generally day off/recovery days, and 2-3 days of each week include both a bike and run workout. The training volume includes 6-8 hours per week and less in the final race week.  This is a special offer for those looking for an end of season plan.  You should have a good training base with some intensity before using this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the experienced duathlete looking for peak performance in an end of season 10k run, 40k bike, 5k run or similar distance duathlon.

This is a high intensity plan and you should be very fit before starting this plan.  Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run.

This 5 week plan is not intended for the total beginner.  You should be able to train for 6 hours per week with some intensity.  This is an end of season plan and assumes you have been training.  If you are starting with minimal fitness consider purchasing the 12 week beginner 5k/30k/5k plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

This 5 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours.

This is to prepare for an end of season race and you should be an experienced duathlete with good fitness before starting this plan.  Weeks involve six days of training and some days have two workouts.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

New for 2013/2014.  This 12 week training plan is for intermediate to advanced duathletes. You should have completed at least 6 weeks of consistent training before starting this.    The standard week includes two workouts on Tuesday and Thursday and a brick on Saturday.

This plan is a good follow up the the Base Period 1 plan and it is a perfect lead-in to several of the 12 week training/racing plans listed here.

Weeks 3, 7, and 10 are lower volume and/or lower intensity designed to allow for recovery so you can get the most from this 12 week training block

There is a wide latitude in workout duration.  If you are time limited, don’t feel obligated to do  the maximum time, or even the minimum prescribed time.  The key is to do the prescribed quality for each workout.  If you do that you will be getting most of the benefit.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan, written by former Duathlon National Champion, coach, and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking for peak performance in a 5k run, 34k bike (or 30k), 5k run or similar distance duathlon. This plan is a great fit for athletes training for the 2015 USAT Duathlon National Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7.5-10 hours of training per week. Doing the maximum requires 9-12 hours per week.

12 Week Plan for  $77

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Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Long Distance

10k/60k/10k Beginner Plan, 5-9 Hours/Week, 12 weeks
New to the sport and want to try a longer race? This plan is for you.
12 weeks $47


10k/60k/10k Intermediate Plan, 5-10 Hours/Week, 12 Weeks
For the experienced athlete racing longer distances.
12 weeks $57 Add to Cart


15k/80k/7.5k Gold Medal Plan, 9-15 Hours/Week, 11 Weeks
This is a high volume/high intensity plan intended only for experienced athletes.
11 weeks $87 Add to Cart


5k/56 miles/13.1 miles, All Abilities, 7-13 Hrs/Wk, 12 Weeks
This plan is intended for duathletes of all levels.
12 weeks $77


This 12 week training plan is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at the National Championships or the World Championships.
I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Revamped for 2013! This 10 week training plan is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 11 week training plan is for advanced duathletes with at least 3 years racing experience. This is very similar to a plan I wrote for an athlete who won an age group gold medal at the Duathlon World Championships (under 40) at a distance of 15k run, 80k bike, and 7.5k run. It prescribes 8-15 hours per week of training.

You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This library of 25 workouts is intended for the duathlete racing long distances.  It includes workouts for all phases of training: base, build, and peak period.  It also includes a few shorter speed bricks. This is intended for duathletes racing 10k/60k/10k and longer.

These bricks are intended for duathletes of all levels.

A few of the workouts are as short as 60-90 minutes.  Most workouts range from 2-4 hours, and a few range from 5-7 hours.  Sample workouts are listed below:

#5 Base Phase Bike/Run 4 Hours With Long Bike Focus. 

3-4 hour ride followed by 30 minute run.  The middle 2 hours of the bike should be mostly zone 2.  With improved fitness this ride can include 30-90 minutes at zone 3, broken into 2-3 segments or done as one continuous segment. The run should be zone 1-2 (easy to moderate effort).

Advanced athletes – do this as part of your base, typically 12 weeks or more away from your goal race.
Beginners – this can be done at any time to prepare for a long distance race.

#11 Build Phase Run/Bike/Run 3.5 Hours. 

Start with a 10k run.  The last 5k of the opening run is done at zone 3-low zone 4/medium to medium fast effort.  Follow with a 60k bike.  Include 3X20 minutes at low zone 4/medium fast effort.  5 minute recoveries.  Remainder of ride in zone 2. End with 10k run.  Make the 1st, 3rd, and 5th mile at low zone 4.  Other miles mostly zone 2.  A good time for this is 3-6 weeks before peak race.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

New for 2013/2014.  This 10 week training plan is for beginner to  intermediate duathletes starting their base period. The first couple weeks ease you back into training, but later in the plan you’ll be doing higher volume with zone 3-4 intensity.  Most weeks include 5-6 days of training with bricks on Saturday.  After week two total training volume per week is 7-9 hours.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This plan is intended to be used by duathletes of all levels with the exception of absolute beginners without a training base.

Before starting this plan the user should have done several weeks of training base and have the ability to run at least 80 minutes and ride 2+ hours.

Suggested workout modifications for athletes of different abilities is included within the plan and the weekly volume can vary widely based on the recommended modifications.

Beginners – if your primary goal is to have the endurance to finish the race, focus more on total time of the workouts and don’t worry much about intensity. This plan will give you the necessary endurance. Doing too much intensity when you are not ready for it can lead to injury and prevent you from getting to the starting line. Make sure to take the easy days easy, and take days off during this plan. If necessary, turn some of the easy training days into days off. You will see significant gains just by doing the volume in this plan.

Intermediate – follow the plan and you’ll get to the starting line in great shape. Depending on your experience you may want to reduce some of the volume/intensity.

Advanced – As written this plan will work well for most advanced athletes. More advanced athletes can alter it by adding higher intensity and volume. Replace some zone 3 riding with zone 4-5 intensity.

The plan is based on Joe Friel’s training zones. You can follow this plan by using perceived effort, a heart rate monitor, or power meter.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the intermediate to experienced duathlete looking to finish strong in an end of the season race.

Mondays are generally day off/recovery days, and 2-3 days of each week include both a bike and run workout. The training volume includes 6-8 hours per week and less in the final race week.  This is a special offer for those looking for an end of season plan.  You should have a good training base with some intensity before using this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the experienced duathlete looking for peak performance in an end of season 10k run, 40k bike, 5k run or similar distance duathlon.

This is a high intensity plan and you should be very fit before starting this plan.  Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run.

This 5 week plan is not intended for the total beginner.  You should be able to train for 6 hours per week with some intensity.  This is an end of season plan and assumes you have been training.  If you are starting with minimal fitness consider purchasing the 12 week beginner 5k/30k/5k plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

This 5 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours.

This is to prepare for an end of season race and you should be an experienced duathlete with good fitness before starting this plan.  Weeks involve six days of training and some days have two workouts.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

New for 2013/2014.  This 12 week training plan is for intermediate to advanced duathletes. You should have completed at least 6 weeks of consistent training before starting this.    The standard week includes two workouts on Tuesday and Thursday and a brick on Saturday.

This plan is a good follow up the the Base Period 1 plan and it is a perfect lead-in to several of the 12 week training/racing plans listed here.

Weeks 3, 7, and 10 are lower volume and/or lower intensity designed to allow for recovery so you can get the most from this 12 week training block

There is a wide latitude in workout duration.  If you are time limited, don’t feel obligated to do  the maximum time, or even the minimum prescribed time.  The key is to do the prescribed quality for each workout.  If you do that you will be getting most of the benefit.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan, written by former Duathlon National Champion, coach, and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking for peak performance in a 5k run, 34k bike (or 30k), 5k run or similar distance duathlon. This plan is a great fit for athletes training for the 2015 USAT Duathlon National Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7.5-10 hours of training per week. Doing the maximum requires 9-12 hours per week.

12 Week Plan for  $77

Add-to-cart-button

 

 

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Others

Brick Workout Library – 25 Run/Bike Workouts For Long Distance Racing
Bricks for base, build, & peak phase of training. Geared to all abilities racing 10k/60k/10k & up.
12 weeks $27


Duathlon Base Period Beginner/Intermediate, 6-9 Hrs/Wk, 10 Weeks
Intended for the beginner to intermediate duathlete starting base period.
10 Weeks $57


NEW- Duathlon Base Period 2. Intermediate/Advanced, 8-13 Hrs/Wk, 12 Weeks
Intended for the intermediate/advanced duathlete for early season preparation.
12 Weeks $57


This 12 week training plan is for the intermediate to experienced duathlete looking to improve their race performance in short course duathlons. With a maximum week of 8 hours of training, you will be in peak shape in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run. Only minimal fitness is needed before starting this plan. The first week includes five days of training with runs ranging from 10-30 minutes and bike rides of 30-60 minutes. With a maximum week of 6.5 hours of training, you will be ready to complete in your first duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 5k run, 20k bike, 2.5k run or similar distance duathlon. This plan is a great fit for athletes training for the sprint distance at the National Championships or the World Championships.
I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.
Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7-10 hours of training for most weeks. Doing the maximum requires 9-13 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

Revamped for 2013! This 10 week training plan is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA

Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 8-12 hours of training per week. Doing the maximum requires 12-14 hours per week.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 11 week training plan is for advanced duathletes with at least 3 years racing experience. This is very similar to a plan I wrote for an athlete who won an age group gold medal at the Duathlon World Championships (under 40) at a distance of 15k run, 80k bike, and 7.5k run. It prescribes 8-15 hours per week of training.

You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing. If you purchase this plan you may need to reduce the intensity and/or duration of some of the workouts. Only serious duathletes with significant experience and knowledge should purchase this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This library of 25 workouts is intended for the duathlete racing long distances.  It includes workouts for all phases of training: base, build, and peak period.  It also includes a few shorter speed bricks. This is intended for duathletes racing 10k/60k/10k and longer.

These bricks are intended for duathletes of all levels.

A few of the workouts are as short as 60-90 minutes.  Most workouts range from 2-4 hours, and a few range from 5-7 hours.  Sample workouts are listed below:

#5 Base Phase Bike/Run 4 Hours With Long Bike Focus. 

3-4 hour ride followed by 30 minute run.  The middle 2 hours of the bike should be mostly zone 2.  With improved fitness this ride can include 30-90 minutes at zone 3, broken into 2-3 segments or done as one continuous segment. The run should be zone 1-2 (easy to moderate effort).

Advanced athletes – do this as part of your base, typically 12 weeks or more away from your goal race.
Beginners – this can be done at any time to prepare for a long distance race.

#11 Build Phase Run/Bike/Run 3.5 Hours. 

Start with a 10k run.  The last 5k of the opening run is done at zone 3-low zone 4/medium to medium fast effort.  Follow with a 60k bike.  Include 3X20 minutes at low zone 4/medium fast effort.  5 minute recoveries.  Remainder of ride in zone 2. End with 10k run.  Make the 1st, 3rd, and 5th mile at low zone 4.  Other miles mostly zone 2.  A good time for this is 3-6 weeks before peak race.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

New for 2013/2014.  This 10 week training plan is for beginner to  intermediate duathletes starting their base period. The first couple weeks ease you back into training, but later in the plan you’ll be doing higher volume with zone 3-4 intensity.  Most weeks include 5-6 days of training with bricks on Saturday.  After week two total training volume per week is 7-9 hours.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This plan is intended to be used by duathletes of all levels with the exception of absolute beginners without a training base.

Before starting this plan the user should have done several weeks of training base and have the ability to run at least 80 minutes and ride 2+ hours.

Suggested workout modifications for athletes of different abilities is included within the plan and the weekly volume can vary widely based on the recommended modifications.

Beginners – if your primary goal is to have the endurance to finish the race, focus more on total time of the workouts and don’t worry much about intensity. This plan will give you the necessary endurance. Doing too much intensity when you are not ready for it can lead to injury and prevent you from getting to the starting line. Make sure to take the easy days easy, and take days off during this plan. If necessary, turn some of the easy training days into days off. You will see significant gains just by doing the volume in this plan.

Intermediate – follow the plan and you’ll get to the starting line in great shape. Depending on your experience you may want to reduce some of the volume/intensity.

Advanced – As written this plan will work well for most advanced athletes. More advanced athletes can alter it by adding higher intensity and volume. Replace some zone 3 riding with zone 4-5 intensity.

The plan is based on Joe Friel’s training zones. You can follow this plan by using perceived effort, a heart rate monitor, or power meter.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the intermediate to experienced duathlete looking to finish strong in an end of the season race.

Mondays are generally day off/recovery days, and 2-3 days of each week include both a bike and run workout. The training volume includes 6-8 hours per week and less in the final race week.  This is a special offer for those looking for an end of season plan.  You should have a good training base with some intensity before using this plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for the experienced duathlete looking for peak performance in an end of season 10k run, 40k bike, 5k run or similar distance duathlon.

This is a high intensity plan and you should be very fit before starting this plan.  Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 5 week training plan is for beginning duathletes competing in a short distance duathlon up to a distance of a 3.1 mile run, 18 mile bike, and 3.1 mile run.

This 5 week plan is not intended for the total beginner.  You should be able to train for 6 hours per week with some intensity.  This is an end of season plan and assumes you have been training.  If you are starting with minimal fitness consider purchasing the 12 week beginner 5k/30k/5k plan.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

This 5 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours.

This is to prepare for an end of season race and you should be an experienced duathlete with good fitness before starting this plan.  Weeks involve six days of training and some days have two workouts.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

 

New for 2013/2014.  This 12 week training plan is for intermediate to advanced duathletes. You should have completed at least 6 weeks of consistent training before starting this.    The standard week includes two workouts on Tuesday and Thursday and a brick on Saturday.

This plan is a good follow up the the Base Period 1 plan and it is a perfect lead-in to several of the 12 week training/racing plans listed here.

Weeks 3, 7, and 10 are lower volume and/or lower intensity designed to allow for recovery so you can get the most from this 12 week training block

There is a wide latitude in workout duration.  If you are time limited, don’t feel obligated to do  the maximum time, or even the minimum prescribed time.  The key is to do the prescribed quality for each workout.  If you do that you will be getting most of the benefit.

Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.

This 12 week training plan, written by former Duathlon National Champion, coach, and Duathlon.com founder Eric Schwartz, is for the intermediate to experienced duathlete looking for peak performance in a 5k run, 34k bike (or 30k), 5k run or similar distance duathlon. This plan is a great fit for athletes training for the 2015 USAT Duathlon National Championships.

I’ve coached several gold, silver, and bronze medalists at the Duathlon World Championships, and I would feel comfortable giving them this plan to earn another medal.

Athletes using this plan should have a minimum of 2-3 years of multisport experience and should have a solid training base. This plan contains a significant quantity of training intensity.

Mondays are generally day off/recovery days, and approximately 3 days of each week include both a bike and run workout.

The plan includes some flexibility in training time and workouts. Following the minimum workout requirements requires 7.5-10 hours of training per week. Doing the maximum requires 9-12 hours per week.

12 Week Plan for  $77

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Testimonials for Eric’s Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ

If you additional questions about this plan email at Eric.Boulder@gmail.com and I’ll respond quickly.



Training Plan Testimonials

I was requesting feedback from users of my prebuilt training plans when I received these unsolicited testimonials. All of them graciously offered to let me use their testimonials. As a coach, this is very gratifying to see athletes using my program and working very hard to achieve excellent results. I’d love to be able to add your story to this list some day!

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  It was a great program and I felt really strong upon completing it. Had some of my best training and racing all year on your program.

Karl

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I loved the training plan. I have to admit I was intimidated at first because I didn't think I'd be able to fit it all in along with work, family etc but took it one day at a time and completed my first long course duathlon last May. Looking forward to using the plan again this year. Suzy

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About: Eric Schwartz has coached dozens of athletes to the Duathlon World Championships, including several medal winners and age group World Champions. He won an age group world title in 1997. In 2004 he was the US Elite Duathlon National Champion. In 2008 he coached the USA Elite Team at the Duathlon World Championships in Italy. He has previously written the training manual for the duathlon portion of the USAT Coaching certification program. He is also the founder of Duathlon.com.

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