▷ FREE Duathlon Training Plan 5K 10k Triathlon Sprint Olympic Standard

Duathlon Training Plan
Duathlon Training Plan

Duathlon Training Plans, Triathlon Training programs and 5k running plans aggregated from all over the net.

These are mostly other people’s training plans shown below with their source, I’ve added quick comments against some of them as the quality and detail varies somewhat as does the athletic level to which they are appropriate.

If you want a personalised plan drop me a line: https://the5krunner.com/personalised-coaching/. The benefits of a personalised plan, which will be precisely tailored to your circumstances, will be: appropriate to National Age Group Qualification (triathlon/duathlon); appropriate to common 5k goals sub21/sub20/sub19; precisely tailored sessions for your current state of fitness; regularly monitoring your performance and fatigue; assessing weekly changes and re-setting workouts; able to allow you to get quick answers to questions.

Example: Duathlon training week.

New BTF Logo
BTF Logo

Note: If you are looking for off-the-shelf, duathlon/triathlon training plans to get you national AG qualification then I suspect most of the ones below won’t do the job as the standard in many age groups is now too high. You’re about to embark on devoting hundreds of hours of your life to training…choose wisely.

Plan 1: Here is a “standard distance” 12-week Duathlon Training Plan which I used to kind of follow when I started out, it’s OK: <12-week duathlon training plan>

Plan 2: Here is a sub-38min 10k training plan which I would say was appropriate to that ability level: <10k 8-week training plan template>

Plan 3: Detailed Plan Intro  <Duathlon Plan>


Sub 20 5k running plan
Sub 20 5k running

Plan 4. <Here> are four 5K Training Plans that get progressively harder up to an intermediate level.


Plan 5. <Here> is the London Duathlon 2009 Training Plan. Certainly not for beginners but not rocket science either.

Plan 6. <Here> is the 8 Week Long Distance Duathlon Plan. This one is a bit better but even a long course plan should have more intensity in it than this one. More suited for the longer course Duahtlon. For a longer duathlon, I would suggest you do much more distance training before 8 weeks. IE more than this plan suggests.

Plan 7. <Here> is a more thoughtful Duathlon Training Plan. It looks nicer as well!

Plan 8. <Here> is another Beginner Duathlon Training Plan

plan 9. And <here> is a skeleton plan for a duathlon training plan for you to structure your training and add your favourite sessions.

Plan 10. <here> are some thoughts on 2 week TAPERS in duathlon training.

cyclingPlan 11. <wattbike_training_guide> this is a wattbike triathlon and bike training plan wattbike are linked to British Cycling. Good stuff.

Plan 11. ‘Advanced’ sprint triathlon training plan from Emma Lees <TriTraining-Advanced>. Depends on your definition of ‘advanced’…certainly not elite and this level would not get most people to a decent Age Group qualification.

triathlon training planPlan 12. Sprint Triathlon Specific Plan

Plan 13: 5k Beginner Training Program – Radcliffe from HOW TO RUN: This is from the book HOW TO RUN ISBN 978-1-84737-074-7. It really is quite a good book.

Plan 14: 10k Advanced Training Program – Radcliffe from HOW TO RUN: This is from the book HOW TO RUN ISBN 978-1-84737-074-7. 10k and 5k are physiologically similar so you can sensibly follow this plan if you also want to improve 5k times. Consider also if you are training for 5k as part of a duathlon or triathlon then this 10k plan would be VERY good to look at as the 5k you will race will be harder than a standalone 5k

Plan 15: Very simple 5k HR based training program – this will also tell you how to calculate your HR Zones.

Plan 16: Strength & Conditioning Plans: Most of you won’t do these. They impact on your run/cycle/swim training. That’s why you plateau. Because you don’t do this. Don’t say I told you so in 2 years time! This is from ‘running’ by Paul Cowcher ISBN 978-1-84773-875-2 and just covers Strength-Conditioning-Plan. If you want more…buy the book, it’s good.


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15 thoughts on “▷ FREE Duathlon Training Plan 5K 10k Triathlon Sprint Olympic Standard

  1. Hi! I found your website while googling duathlon training plans. I have entered the dambuster duathlon in March 13 and I am in the process of setting up a 12-14 week training plan. I am principally a runner (female, 41) and my 5k pb is 20.06 but at the moment i struggle to get under 20.30. Cycling is a nice extra although I do about 30-40 miles a week (mix road and MTB). I am conscious that the intensity of my cycling is much lower than that of running – having said that I entered 2 duathlons this year and won them both so I must be doing something right. The Dambuster is a different ball game though. Are there any particular key session that you would recommend? Any help gratefully appreciated!! Thank you. Vanessa

    1. I think you should be giving me advice having won something!
      I think you also know the answer to the question.
      Dambuster is a rolling bike course and flat run. You’ve got to be able to race the full distance and maybe the competition might be a little better there as it is a qualifier. You’ll qualify though.
      The standard advice must be to consolidate your running and improve your weakness. Can you spend more money on your bike…kit/tyres/helmet/wheels? Other than that use a turbo trainer to get better use of your cycling time. the standard cycling “most beneficial session” is apparently 2×20 mins at 85% of FTP but you’ll probably still be doing base work now. I would not do ANY zone one work if you are pressed for time (others would disagree). If you want specific advice that might help MY competitors then please email me directly 😉 Good luck

      1. thank you – appreciate your reply, I would not wish you to give away tips to competitors, you are clearly a more serious athlete than me! – lots to think about though…just one more question if I may… Is it worth fitting aero bars if course is rolling? I don’t usually bother for fear of killing myself on descents…

      2. yes for Dambuster certainly use aero bars. The pros tend not to use them because they are in drafting races, so you wouldn’t use them then as it would be dangerous in a group potentially. Similarly on a windy round a town type course you might get more benefit from drop handlebars eg the Powerman Long distance duathlon in horst earlier this year….very flat BUT very windy/bendy

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  3. Thanks for your training tips.am a beginer in duathlon and am aiming to participate in April can you help me with training program that fit these duration pliase.

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  7. Going to try out one of your duathlon plans.
    Another question, whilst I get that tris are far more challenging than duathlons, why do you think the latter doesn’t get as much coverage? It’s as if people are like ‘go hard’ (ie do a tri) ‘or don’t even bother’ . Otr do you disagree with that?

    1. duathlons are more physically challenging than tri’s. tri’s are more technically challenging (swim). as to why triathlons are NOW more popular I don’t know duathlons can be all year round but not triathlons. Try and hang up two pictures on a wall and then try 3….often an odd number looks better. maybe that’s it.

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