Your First Duathlon Training Plan

About this plan

Targeting your first duathlon? This is the plan for it. 12 weeks, a solid 7 hours a week, every one of them built around a run, then a bike, then a run rather than adapted from a template.

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.

Do the work and you get to your first duathlon fit, confident and knowing your day is in hand.

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Common questions

Who is this plan for?

Anyone with your first 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 7 hours a week.

How much training does it involve?

It runs 12 weeks at a solid 7 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.