Free 8-week duathlon training plan

Training for duathlon is a great challenge for triathletes and will benefit your running and cycling fitness. Coach Dermott Hayes shares his expert advice in this 8-week training plan.

This duathlon 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.

Train for a duathlon in 8-weeks

If you want to reach that run/bike/run finish line, in say October or November, it is worth investing a minimum of 8-weeks to train.

You may have already started putting your wetsuit away for the off-season, but still want to stay in shape and target some multisport races. And the ideal way to continue racing is to switch focus to the duathlon circuit and, in turn, maintain top-end run and bike fitness.

Well-conditioned athletes will continue to train through the triathlon off-season and stay focused with occasional races. And a duathlon, being of a similar total duration, is even considered by some to be harder than triathlon!

The expected level of training history coming into this plan is that you’ll have completed a sprint-distance triathlon, or a stand-alone 10km run and 40km bike.

This means that you will have a knowledge of the distances and duration of training sessions to come. With the omittance of any swim training, it means more time for the run, and the performance of any duathlon is very much dictated by how the run goes, so the volume of run sessions is more significant than in any triathlon plan.

How to pace a duathlon

The plan ensures that in both bike and run training there’s a balance of stamina and speed, with the inclusion of longer aerobic training as well as shorter, higher-intensity interval style sessions. After all, the only way to race faster is to train faster.

A key indicator of a well executed duathlon is the ability to pace the first run right so that you have enough energy for the final 5km; get it wrong and it can be like treading through treacle. As with all triathlon plans this will include brick sessions, but here they’re varied between runbike, bike-run, and run-bike run.

The longer brick sessions are a great chance to fine-tune your race pace (referred to as RP). There are also regular multibrick sessions with a high number of bike and run efforts to allow for greater speed focus and lots of transition practice. These multi-brick workouts are better completed indoors if possible to allow for super-fast transitions. So ditch the wetsuit, get ready to boost your running and hit that duathlon like a pro!

• How to train for a duathlon
• Duathlon race day: 12 tips for success
• What to eat during a duathlon
• 12-step guide to mastering duathlon
• Free 4 week duathlon training plan: how to go from three sports to two

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.

Duathlon training tips

Stretch to stay strong

Stay run strong with a thorough stretching plan after run sessions. Prevent injuries by completing a post-workout stretching routine.

Don’t skip a brick

Do not miss your brick sessions. The variety of brick sessions overleaf will get you race ready and give you a clearer understanding of pacing.

Pace to the end

Don’t blast through the first run and end up cycling with completely fired legs. Manage your pacing so you can run strong at the end.

Work on nutrition

Practise how to fuel. It’s different to triathlon so spend time working out your nutrition strategy in training before the big duathlon race day

Download the plan below or find three duathlon-specific training sessions here…

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