FREE Beginner Sprint Duathlon Training Plan – 8 Weeks

If you’re looking for duathlon training plans it’s likely that you already know the basics about this great event. But just in case, let us bring you fully up to speed. Like the name suggests the duathlon consists of two disciplines; running and cycling and usually in the run-bike-run format. The duathlon is a great option for anyone looking for a multi-discipline, endurance sport that might not be keen on swimming or open water.

As with triathlons, there’s no set distance but if you’re looking at duathlon events near you it’s likely you’ll find Sprint, Standard, Middle and Long distances available. No matter which distance you choose, if this is your first time trying duathlon you’ll need a duathlon training plan.

Do I Need a Beginner Sprint Duathlon Training Plan?

Whether you are an experienced runner or cyclist, or if you have no experience of either sport a duathlon will pose challenges. No swimming will appeal to many but transitioning from run to bike and back requires practice. So before you jump into a new discipline feet first, invest in the right beginner duathlon training plan.

Beginner Sprint Duathlon Training Plan – 8 Weeks

An 8-week sprint duathlon training plan that takes you through to race day suitable for beginners duathletes who are:

  • New to duathlon / multi-sport and looking to complete your first event
  • Can do 3 to 5 hours training per week
  • Able to Bike 45 minutes, Run 30 minutes

Also suitable for people training for a Super Sprint Duathlon or looking at 6 or 12 weeks plans, as you can miss the few two weeks or repeat the last 4 weeks.

Duathlon workout plans can be found everywhere online but you should always make sure you’re getting them from a reputable source. That’s one of the reasons that we’ve partnered with Brownlee Fitness, to ensure that beginners and athletes alike have access to premium duathlon training guides they can trust.

Training Plan Overview

This is an 8-week programme incorporating some of the Brownlee Brothers favourite sessions and you’ll get an insight into the structure that made them so successful. The first 4-weeks are available below. To access the remaining 4 weeks and additional advice, all in a handy format sign up for the FREE plan via the link below.

Access the FREE full 8-week plan & additional advice via Brownlee Fitness
Useful Terms

CD – Cool Down / MS – Main Set / R – Recovery / WU – Warm Up

Brownlee Fitness strongly recommends that you consult with your physician and other medical professionals before beginning any training plan.

Week 1
Day 1
Bike
> 45min Aerobic
> Enjoy spinning the pedals
Day 2
Run
> 35min Intervals
WU – 15min
> Easy
MS – 12min
> 6x 1min (5K Pace / RPE 6-8)
> 1min R
CD – 5-10min
Day 3
Bike
> 45min Hilly Aerobic
Day 4
Rest Day
Day 5
Run
> 30min Aerobic
Day 6
Run
> 35min Tempo
WU – 15min
> Easy
MS – 10min
> Tempo
> RPE 4-6
CD – 10min
Day 7
Optional
> 50min Aerobic / Cross Training
Week 2
Day 8
Bike
> 45min Aerobic
> RPE 1-4
Day 9
Run
> 35min Hill Intervals
WU – 15min
> Jog
MS – 15min
> 6x 30s Hill Reps (2-7% gradient @ RPE 7-9)
> 2min Jog R
CD – 5-10min
Day 10
Bike
> 55min Intervals
WU – 15min
> Easy Spin
MS – 30min
> 2x Sets Intervals
> 10s Hard (RPE 8-10) / 50s Easy (RPE 1-4)
> 15s Hard / 45s Easy
> 20s Hard / 40s Easy
> 25s Hard / 35s Easy
> 10min Easy between sets
CD – 10min
Day 11
Rest Day
Day 12
Run
> 30min Aerobic
Day 13
Run
> 30min Aerobic
> RPE 3-4
Bike
> Bike off run
> 15min Tempo (RPE 5-6)
> 30min Aerobic
Day 14
Bike
> 60min Aerobic (RPE 3-4)
Week 3
Day 15
Bike
> 45min Aerobic
> RPE 1-4
Day 16
Run
> 35min Intervals
WU – 10min
MS – 19min
> 2x 7min (alt. 30s Hard / 20s Easy)
> RPE 7-9
> 5min R after 1st 7min
CD – 10min
Day 17
Bike
> 40min
WU – 15min
> Spin in easy gear
> Increase gear per minute
> Finish with 6x (15s Sprint / 30s R)
MS – 12min
> 3x (2min Hard / 2min Easy)
> Hard RPE – 8
> Easy RPE – 5
CD – 10min
Day 18
Run
> 30min Aerobic
> RPE 3-4
Day 19
Rest Day
Day 20
Run
> 20min Aerobic
Bike
> 30min Aerobic (RPE 7-8)
> Last 15min strong (threshold)
Run
> 10min Easy off bike
Day 21
Optional
50min Aerobic / Cross Training
Week 4
Day 22
Rest Day
Day 23
Bike
> 45min Aerobic Easy Spin
> 20-30s optional sprints
Run
> 20-40min
> Enjoy with a watch
Day 24
Run
> 30min Aerobic (RPE 3-4)
Day 25
Bike
> 45min Intervals
WU – 15min
> Easy Spin
MS – 18min
> 2x Sets Intervals
> 10s Hard (RPE 8-10) / 50s Easy (RPE 1-4)
> 15s Hard / 45s Easy
> 20s Hard / 40s Easy
> 25s Hard / 35s Easy
> 10min Easy between sets
CD – 10min
Day 26
Rest Day
Day 27
Bike
> 50min Recovery Ride
Run
> 20min Easy
Day 28
Bike
> 60min Aerobic
> Include cafe stop
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