duathlon training plan

Duathlon Training Plan – Duathlon Training Schedule For Beginners

Duathlon Training Plan – UPDATED 2021

If you have just signed up for your first duathlon event. A duathlon training plan can help you get to the event injury-free and fitter than ever. Maybe not every person needs to follow a plan, but it can help motivation knowing you are doing everything right in your preparation. That can pay dividends in your first race.

Duathlon is a multisport event that unlike triathlon only focuses on two sports. The distances can vary based on the race organizer and following a structured training plan can help you conquer the event.

It is important when purchasing a duathlon training plan that it is customized to your fitness, goals, and lifestyle. Everyone is different and each person has different strengths, that’s why at SportCoaching all our plans are customized to each individual. No matter if your an elite athlete, or a beginner, we have numerous plans for everyone.

To purchase a plan, head to buy triathlon training plans from our menu. Then click on buy plans, and scroll down to duathlon. There you will find a selection of plans that can be customized to you.

If you have any questions regarding these plans, your welcome to contact SportCoaching through the contact page or via WhatsApp.

Duathlon Training Schedule For Beginners

Duathlon Training Schedule For Beginners

A duathlon training schedule for beginners is made up of running and cycling only. For the beginner, both the volume and intensity must be built slowly in the beginning. This is important so the body can adjust to the impact of running and the repetition of pedaling when cycling.

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The goal of any beginner following a duathlon training schedule is to create consistency through training and recovery. This means not overdoing it in the beginning when the motivation is high.

SportCoaching provides numerous duathlon training schedules to cater to beginners and to suit your fitness level. Each plan is customized to each individual based on the time to their event, their fitness, and of course their lifestyle.

The schedules are based online and can be accessed from any computer or mobile phone. Each workout then is either based on speed, power, or RPE (rating of perceived exertion). This depends on your level and what devices you have used to measure your training. This means if you are a complete beginner the training will be based on RPE. The training intensity then will be by feel, rather than a measured training zone.

We focus on writing workouts for the beginner, this means it is easy to understand and to follow, even for even the most beginner athletes.

Once the workout is completed, you upload the training into the coaching platform. Our coaching platform allows you to check your progress and track your speed, distance, and time. You can then add comments to your training for that day, or track your weight through the metrics.

SportCoaching also provides a 60 minutes free consultation with our coach upon sign up. The free consultation helps us to plan the schedule into your lifestyle and create workouts based on your fitness level.

Below are there are three basic training plans to get you started as a beginner.

4-Week Duathlon Training Plan

Our 4-week duathlon training plan is targeted towards the first time duathlete that has some experience in running and/or cycling. The training plan focuses on putting together structured bike and runs together to prepare you for the event in the shortest possible time.

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This 4-week plan is recommended for the sprint distance of 5 km run, 20 km bike, 2.5 km run. If you are looking for a standard distance plan, please check our other plans.

8 Week Duathlon Training Plan

Our 8-week duathlon training plan is designed for the beginner that is looking for a longer period of training time. The plan is targeted towards a sprint distance duathlon (5 km run, 20 km bike, 2.5 km run). This allows you a longer build-up phase to prepare for the event.

With the longer preparation time, you will see your cycling and running improve dramatically. We will help you to reach a much higher fitness level than the 4-week plan.

It is important when starting this 8-week duathlon training plan that you have at least some experience in running and cycling. If you have no experience in running or cycling, check out our other beginner duathlon training plans. This will take you to your chosen event from zero levels of fitness.

10 Week Duathlon Training Plan

Our 10-week duathlon training plan is designed for the beginner duathlete that wants to prepare properly for their first event.

This 10-week plan puts together all the fundamentals of a structured training plan. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks.

The plan is structured around a sprint distance event (5 km run, 20 km bike, 2.5 km run). It will take you through short phases of specific workouts to help increase your running speed and bike power.

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It is important that you have some running and cycling experience behind you when purchasing this plan and if you are starting from zero check out our 16-week training plan instead.

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