Duathlon 6 month training plan
1st August 2017
Combining the disciplines of running and cycling, a duathlon is a three-leg event held in a run-bike-run format. It can be done on-road or off-road and like most competitions, duathlons come in a range of distances, making them a popular choice for those who like a varied challenge. Check out this handy 6 month training plan, put together by Nuffield Health Personal Trainer Ryan Burn, to aid your preparation, however far along you might be.
About the programme
The following training plan is based on 7.5k run 30k cycle 7.5k run, trained for over six months. It incorporates strength and endurance exercises to bring you up to speed by the time of your main event. See below the training plan for a duathlon-specific strength workout to use throughout your training.
In the plan, you’ll see runs and cycles marked as ‘endurance’ or ‘speed’. Endurance runs and cycles should be slow and steady. Speed runs and cycles should be run at around a seven on the rating of perceived exertion scale.
Month-by-month programmes (click the headings for more training details)
SIX MONTHS TO GO
At this initial stage in training do three sessions per week – one run, one cycle and one strength and conditioning.
FIVE MONTHS TO GO
In the second month you can start to increase the number and length of sessions every week to slowly build your endurance. Also begin to introduce ‘brick’ sessions where you perform one discipline after the other with no break. This will introduce you to combining the two disciplines.
FOUR MONTHS TO GO
This month is about building up to the event distances. You’ll do your first full-distance cycle and should feel it getting easier each week.
THREE MONTHS TO GO
On your individual run and cycle days you will now be completing distances that are longer than those you will be doing on the event day. By surpassing the event distances in individual sessions you will build your cardio fitness and gain confidence in your ability to excel on the day.
TWO MONTHS TO GO
This month you should focus on increasing your distance and maintaining consistently good sessions.
ONE MONTH TO GO
This month is a careful balance between maintaining fitness and getting adequate rest. Ease your training off throughout the month to give yourself enough recovery time before event day.
Content supplied by Nuffield Health