Long Course Duathlon Race Plan

About this plan

The whole plan points at one thing: your long course duathlon. Across 16 weeks and roughly 9 hours a week, it builds you toward a run, then a bike, then a run with nothing in there that does not earn its place.

Three weeks up, ease back, repeat: that rhythm is what makes the fitness stick. Intensity is rationed rather than sprayed around, every target reads off your own FTP and threshold pace, and the plan gives the run, the bike and the second run straight off it the attention each one needs.

Follow it as written and you will arrive at your long course duathlon genuinely ready, not just hopeful.

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Common questions

Who is this plan for?

Anyone with your long course duathlon on the calendar. It is written for a run, then a bike, then a run, and it assumes you can train consistently at around 9 hours a week.

How much training does it involve?

It runs 16 weeks at a solid 9 hours a week. The load builds in three-week blocks and then eases back, so the volume is real but never random.

How is the plan delivered?

You buy it once and it lands in your TrainingPeaks account, every session spelled out in plain words with the reason it is there, ready to start straight away.

Want it built around your life instead of off the shelf? See Plan Only.