Duathlons offer a challenging test of endurance that involves a segment of running, bicycling and more running. Duathlons are similar to triathlons but instead of swimming require a second segment of running. There are a variety of free training programs for duathlons, and you can tailor your program to suit your fitness level and the distances of your races.
Duathlon Distances
Your training will depend on the events in which you plan to compete. Duathlons can vary in distance, depending on the event. Some common duathlon distance combinations include: 2-mile run, 10-mile bike and 2-mile run; 5-km run, 30-km bike and 5-km run; 10-km run, 40-km bike and 5-km run, also known as international or short course; and 10-km run, 60-km bike and 10-km run, also known as Powerman or long course. The longer courses require more endurance training, and the shorter events require more speed.
Base Training
Before beginning a speed training program, build a fitness base of consistent aerobic workouts, the website Lifetime Endurance recommends. Follow an exercise program that includes at least 30 minutes of cycling or running five times a week at a comfortable, relaxed pace. You should have at least a month of steady cardio workouts under your belt before adding intervals to your plan. For all-over strengthening, do resistance training exercises at least twice a week, with eight to 12 reps of eight to 10 exercises. Choose strength workouts that challenge all of your major muscle groups, using exercises such as push-ups, squats, lunges, chest presses, shoulder presses, triceps extensions, biceps curls, leg presses and crunches.
Tempo Workouts
Tempo workouts and intervals help improve your leg strength and speed, which will pay off on race day. Tempo runs and rides should be done at a steady pace that is faster than your relaxed training pace. Aim for doing your 10-km pace when you do tempo runs and rides. Lifetime Endurance recommends doing tempo workouts once a week for a few weeks, and then increasing to two tempo runs or rides a week.
Interval Training
Interval training involves doing bursts of speed alternating with periods of rest. Your interval times and distances will vary depending on the event for which you are training. You may run six 400-meter intervals at two minutes each, for instance, alternating with two minutes of rest in between each set. Or you may bike 10 one-minute intervals at 90 to 100 rpms with one-minute rests in between. Give yourself at least one day of rest from intervals before doing another speed workout.
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