Duathlon - Long Distance

A "long distance" Duathlon is nothing to sneeze at. It will work you to the core over the distance of 10km Run, 150km Cycle and a 30km Run to finish. This training plan is designed to build you up from your bases level fitness and turn you into an endurance athlete.

Structure: This is a 20 week training program. Starting with 5km runs and 15km cycles as a benchmark, working up to 2 hour cycles, 20km runs using brick sessions, interval training, speed training and resistant training. 4 day rest periods on week 8 and week 15.

Equipment Requirements: Bike useable on the road and running shoes.

Weekly Training Days: 5 days a week.