12 week duathlon training plan pdf

You may want to take note and follow this 12week training program designed for e. Its designed with novice and intermediate level athletes in mind and its geared around a. Life time tri sprint triathlon training program for novice triathletes developed by. These new pdf charts can help you pace your next marathon to perfection. Every training plan is built specifically to use within the trainingpeaks desktop apps, ios app, and android app. Dont try to push your hardest during training sessions. As you near the conclusion of this phase, you will design your next phase. When doing bike intervals on the road make sure you find a suitable location and follow the highway code. Completing all the minimum workouts should have you well prepared to finish.

These 12week duathlon training plans are aimed at either getting round, or racing harder. Duathlon training plan the5krunner triathlon, duathlon. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a. This is a sample football strength training program to build size and bulk why is substantial muscle mass important to footballers. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do one in the morning and one in the evening. Training training plans free 8week duathlon training plan. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. In fact, most people who find this site have either followed a link recommending my free first time finishers guide and 12 week training plan, or theyve been searching around the internet for training information. Just follow this 12week schedule with 56 workouts per week, building up to running for 2 hours straight. Sprint duathlon workouts are typically 20 to 90 minutes in duration. Training for ironman is a 12month process, not a 12week training plan. This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standarddistance duathlon 10km run40km bike5km run.

Detailed training calendar 11 week sprint distance program beginner part 2. This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon. There is a plan for every distance, whether you are a novice or an experienced triathlete. Have a look through the list, download and enjoy your training. Plan overview the training plan breaks down the 10week training schedule into the following periods note. It is a 10 week long programme which is reasonable preparation time for a duathlon if you are an active person, however it is only a guide. Whether youre taking on a longdistance hike or an overseas adventure, theyll be on hand to help you smash your goals. Print duathlon training plan, 10k run40k bike5k run, 12 week. Nov 10, 2015 12 week duathlon training program for beginners. Snacking in sneakers thinking about doing a sprint triathlon.

Whether youre a beginner or an advanced duathlete, i have a training plan to meet your needs. We will now analyze your answers to those questions. The day after an ironman race, hundreds sometimes thousands of athletes line up or go online to register for the next years race. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Week12 strength training interval swim easy run interval swim tempo run endurance bike endurance run. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. The final 5 weeks of this plan are the peak phase of training. Along with event specific plans, you can find plans that will support you with every aspect of training. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. This 32 week marathon training schedule is for the beginner who wants to take their marathon training at slow, steady pace. This program can also be used to lead you into the d3 12 week 10k40k5k distance duathlon plan.

No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a pb on my bike. Here is a standard distance 12week duathlon training plan. Beginner 12 week training program by paolina allan the. In typical sprint races, you take an hour, maybe an hour and 30 minutes, to really push it through a 750meter swim, a 12 to 15mile bike, and a 5k run. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Sprint triathlon training free 12 week plan and training. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. In this phase your training gets more racespecific with tempo workouts in cycling and running, longer workouts generally, and bikerun brick workouts and an optional sprint triathlon in week 12. The workouts in this plan are designed to help you survive your first foray into the sport of duathlon.

Sprint duathlon plan 12 weeks training plan trainingpeaks. Duathlon training plan, 5k run30k bike5k run, 12 week. The training program is divided into 3 training phases. As we go along, we will create a sample plan for our. These new pdf charts can help you pace your next marathon to. You should also be comfortable riding your bicycle on streets. The objective of this training plan is to provide the experienced age group duathlete with a 10week structured and periodized plan to successfully prepare for a long course duathlon typically 10k run 150k bike 30k run. The purpose of this plan is to prepare diligently for the predator st. The plan is individualized, requiring you to fill out questions to design your own duathlon training program. Remember, this 12week program is meant to be fun and engaging for everyone, so get your friends, your mothers and your daughters to try these new workouts with you and watch as you get stronger and better every day. The 4week training plan below is designed for anyone aiming to do a sprint duathlon 5km20km2. Getting started take proper steps from day one no pun intended.

The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs. If you are already working out several days per week with cardio exercise, you should choose this plan to prepare for your first duathlon. This is a key stage that allows you to support the latter, higher intensity phases. How many workouts are in this 12week sprint triathlon training program. Heres top rg active coach and storm the castle organiser dermott hayes with his eightweek countdown 8week duathlon training plan perceived exertion chart follow the suggested perceived exertion pe rating for each session to peg your training efforts correctly. Coach troy jacobson, wellknown triathlon coach and head endurance sports coach of lifetime fitness, provides a detailed 12week duathlon training plan on his website. The purpose of this plan is to prepare diligently for a short course duathlon, or prepare to finish an powerman distance duathlon. During purchase you will be asked to login or create a free account to start your training. This plan will get you to the finish line feeling strong and having fun. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. If you do not have access to a gym then try to replicate the plan as best as you can with the facilities you have.

This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Its important to listen to your body and find a good balance between training, rest, work and play. The last few weeks before race day it is especially important that you can shift, steer, and break. The get round plan is for the novice duathlete, perhaps a runner, biker or fitness enthusiast having their first foray into multisport who, already in regular training, is able to commit to 56hrs per week four workouts. If you have time and energy to do more than what is assigned in this plan, then you will be extra well prepared for the race. The purpose of this plan is to complete a short course duathlon. A 12week triathlon training plan for beginners active. Welcome to the life time tri 12 week sprint training program for newbies. Its a pleasure to have you join us in training for your triathlon. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle. Find a free 12 week sprint triathlon training program here. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty.

Life time tri sprint training program congratulations. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. Welcome to the life time tri 12week sprint training program for newbies. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. Get the perfect duathlon training plan for your skill level. Cycling at its best cycling whirl quick tuneup for spring bicycle riding are you planning a century ride or have an upcoming race this cycling season.