Free Duathlon Training Plan – Olympic / Standard Distance

Free Duathlon Training Plan – Olympic / Standard Distance

Free Duathlon training plan for intermediate athletes preparing for an Olympic or Standard Distance Duathlon.

Are you looking for a structured Duathlon training plan to help you prepare for your next race?

I've created this free training plan for athletes who want to train for an Olympic / Standard Distance Duathlon. It's designed for intermediate athletes and provides a structured way to prepare for the demands of running, cycling and running again.

What is an Olympic Distance Duathlon?

An Olympic or Standard Distance Duathlon typically consists of a 10km run, 40km bike and 5km run. Unlike a triathlon, there is no swim, but the combination of two running legs with a substantial bike leg makes this a challenging endurance event.

Duathlons can also be a great way for triathletes and endurance athletes to keep racing and training through the autumn and winter months.

Who is This Duathlon Plan For?

This free plan is aimed at intermediate athletes who already have a reasonable level of fitness and want to prepare for an Olympic / Standard Distance Duathlon.

If you're new to multisport training, you may need to build your basic running and cycling fitness before starting a duathlon-specific programme.

Download Your Free Duathlon Training Plan

Ready to start training?

Download the free Duathlon training plan and start preparing for your next Olympic / Standard Distance Duathlon.

Ready for a More Structured Duathlon Training Plan?

This free plan is a great starting point, but if you're looking for a progressive Duathlon training programme with more detailed sessions and training targets, I've also created Duathlon plans on TrainingPeaks and Final Surge.

These paid plans provide a more structured approach to your training, with options using heart rate, power and other training metrics, plus coach support on selected plans.

Choose your preferred training platform:

👉 Browse my Duathlon training plans on TrainingPeaks

👉 Browse my Duathlon training plans on Final Surge

You'll find options for different race distances and training needs, including a 10-week Duathlon plan on TrainingPeaks and a longer Middle Distance Duathlon plan on Final Surge.

Whether you're preparing for your first Duathlon, returning to racing or looking to improve your performance, a structured plan can give your training focus, progression and consistency.

Prefer Personalised Duathlon Coaching?

If you'd prefer your training to be built specifically around your race, fitness, available training time and lifestyle, I also offer one-to-one triathlon and multisport coaching.