Training > Training plans

Free 8-week duathlon training plan

This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run).

This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. But also try and include recovery days in between these duathlon sessions, vary the routes where you do longer and steadier bike and run sessions, and always include a cool-down after training sessions with some stretching.

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You’ve no doubt heard the term ‘brick’, but if you’re still unsure it’s a multiple training session with disciplines, usually bike and run, completed immediately after each other. 

Download the plan below and click here for three duathlon-specific training sessions...

Find more triathlon training plans, for every ability and distance, here

Top duathlon age grouper Samuel Pictor on training and competing


 
 

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