I have recieved quite a few emails asking what type of training I do specifically for duathlon. Here is a sample from last week:
Monday Ride 75 minutes steady with undulating 45 min run off bike (4 min/k)
Tuesday Tempo Intervals 5*1 Mile reps alternating 1/2 Marathon (3.16) and 10k pace (3.08). 20 min Wu and CD
Wednesday AM Ride 1 hour to and 1 hr from work PM Run 75 minutes moderate
Thursday Run Intervals 6k of efforts with short recoveries at 10k pace or 5k pace. 20 min WU and CD
Friday Bike 2 hours
Saturday Group Ride 2.5 hours and PM Easy run 40 minutes
Sunday Long Run 23 km in hills
Cheers
Raf
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