CorrCoach free training plan. corrcoach.com/plans/sprint-duathlon. General guidance, not medical advice.

By The CorrCoach Team Not reviewed by a doctor or coach Updated October 28, 2026

Sprint duathlon plan: 8 to 10 weeks

A run, a ride, then another run, with no swim to schedule. Five sessions a week, two rest days, a run-bike-run brick every Saturday and the changeovers practised before the race.

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The plan at a glance.

If you have 8 weeks, start at week 3. That works only if you already run 35 minutes three times a week and have ridden 55 minutes, which is where week 3 ends. With fewer than 8 weeks, choose a later race and use the time to build running volume.

Race: Sprint duathlon: 5 km run, 20 km bike, 2.5 km run (World Triathlon standard; local races vary)
Length: 10 weeks (8 weeks from week 3)
Weekly time: 2 h 45 min to 4 h 30 min a week
Sessions: 5 sessions, Monday and Friday off

Who this plan is for.

This plan is for someone who already runs a little and wants a first multisport race without learning to swim for it. It starts at about 3 hours 10 minutes a week and peaks at about 4 hours 30 minutes.

The shape of a duathlon is what makes it different from a triathlon: you run before you ride, so you start the bike on tired legs and finish with a short run after a hard ride. The plan trains that order, and gives the changeovers real practice time.

Where you need to be before week 1.

You can run for 30 minutes without stopping, at an easy pace. Walk breaks are fine if you have been using them for a while.
You can ride a bike for 45 minutes at an easy pace. A road, hybrid or mountain bike is fine for a first race. If you use clipless pedals, you are comfortable clipping in and out.
You have 3 to 4.5 hours a week, including a Saturday session of up to 85 minutes and a Sunday run of up to 50 minutes.
You have talked to a doctor and are free of the symptoms listed under “Stop and get medical advice” below.

Before you start

Check with a doctor before you start, especially if you have not trained regularly lately, have a heart, lung or joint condition, are pregnant, or have ever had chest pain or fainting when you exercise. A short screening questionnaire such as the PAR-Q+ is a good first step, and a doctor can tell you if you need more than that.

Stop and get medical advice if you notice

Chest pain, pressure or tightness
Dizziness, light-headedness or feeling faint
Breathlessness that is out of proportion to the effort, or a racing or irregular heartbeat
Sharp pain, or any pain that gets worse as you move
Numbness, tingling or sudden weakness

Stop the session when any of these appear. Do not finish the workout, and do not make it up later in the week. If pain is mild but still there the next morning, take the day off, and see a physio or doctor if it lasts more than a few days.

How hard is easy?

Every session has an effort on a 1 to 10 scale (RPE, rate of perceived exertion) and a talk test. No watch, heart rate strap or power meter is needed.

Effort scale used in every session
Effort	Talk test	What it feels like
EasyRPE 2 to 3	You could chat in full sentences and sing a line of a song without gasping.	Like you could keep going for hours. Most of your training is here.
SteadyRPE 4 to 5	You can talk in short sentences. Your breathing is noticeable but never ragged.	Working, but in control. A pace you could hold for a long ride or a race-day swim.
Comfortably hardRPE 6 to 7	Only a few words at a time. You are focused on holding the effort.	Like a pace you could hold for about 30 to 60 minutes, and would not want to hold for 90.
HardRPE 8	One or two words, if that. You are counting down the last few seconds.	You could hold it for 2 to 4 minutes. Used rarely, in short pieces with long rests.

How the weeks fit together.

Build, then rest, then build more. The rest weeks are part of the plan.

Phases of the plan
Phase	Weeks	What it is for
Base	Weeks 1 to 3	Build running and riding time, learn the changeover.
Recovery	Week 4	About a quarter less time.
Build	Weeks 5 to 7	Run-bike-run bricks, longer pieces at race effort.
Peak	Week 8	A full race rehearsal in your race gear.
Taper	Week 9	About a third less time, with a little race effort left in.
Race week	Week 10	Short and easy. Race on Sunday.

Week by week.

Times are totals for the session, in minutes. Do the sessions in order, and take the rest days. If a week goes wrong, read the section on missed weeks before you change anything.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

Week 1Base · 3 h 10 min

Five short sessions. Learn the run-to-bike changeover early, while the weeks are easy.

Sessions in week 1
Day	Session and why	Time	Effort
Tue	Run 30 min easy, then 6 × 20 s relaxed strides with 40 s walking.Aerobic base, plus quick running to keep your form sharp.	30 min	Easy, RPE 2 to 3
Wed	Ride 40 min easy on a flat route. Practise mounting, braking and shifting with the helmet on and buckled.Handling first. In a duathlon you start the bike on tired legs, so smooth skills matter.	40 min	Easy, RPE 2 to 3
Thu	Run 30 min easy.More time on your feet without strain.	30 min	Easy, RPE 2 to 3
Sat	Brick: ride 45 min easy, then run 10 min straight after at easy effort.Gets you used to the first minutes of running after a ride.	55 min	Easy, RPE 2 to 3
Sun	Run 35 min easy.The longest run of the week, at a pace where you can talk.	35 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 2Base · 3 h 25 min

A little more of everything. Still easy.

Sessions in week 2
Day	Session and why	Time	Effort
Tue	Run 30 min: 10 min easy, 4 × 2 min at RPE 6 with 90 s jog between, rest easy.First short pieces at a comfortably hard effort.	30 min	Easy, with 4 × 2 min at RPE 6
Wed	Ride 45 min with 3 × 5 min at a steady effort (RPE 5), 3 min easy between.Introduces a steady effort on the bike.	45 min	Easy, with 3 × 5 min at RPE 5
Thu	Run 30 min easy.Aerobic base.	30 min	Easy, RPE 2 to 3
Sat	Brick: ride 50 min easy, then run 10 min straight after at easy effort.The same brick, slightly longer ride.	1 h	Easy, RPE 2 to 3
Sun	Run 40 min easy.A small step up on the long run.	40 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 3Base · 3 h 40 min

The biggest week of the first block. Next week is lighter.

Sessions in week 3
Day	Session and why	Time	Effort
Tue	Run 35 min: 10 min easy, 5 × 2 min at RPE 6 with 90 s jog between, rest easy.More comfortably hard running, in the same short pieces.	35 min	Easy, with 5 × 2 min at RPE 6
Wed	Ride 45 min with 3 × 6 min at RPE 5, 3 min easy between.Slightly longer steady pieces.	45 min	Easy, with 3 × 6 min at RPE 5
Thu	Run 35 min easy.Aerobic volume.	35 min	Easy, RPE 2 to 3
Sat	Brick: ride 55 min easy, then run 10 min at easy effort. Spin an easier gear for the last 3 min of the ride.A quick spin before the run makes the switch smoother.	1 h 5 min	Easy, RPE 2 to 3
Sun	Run 40 min easy.Holds the long run.	40 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 4Recovery week · 2 h 45 min

A lighter week, about a quarter less time. The first block of work is absorbed here.

Sessions in week 4
Day	Session and why	Time	Effort
Tue	Run 25 min easy, with 4 × 20 s strides.Keeps the legs quick without cost.	25 min	Easy, RPE 2 to 3
Wed	Ride 35 min easy.Loosens the legs.	35 min	Easy, RPE 2 to 3
Thu	Run 25 min easy.Short and comfortable.	25 min	Easy, RPE 2 to 3
Sat	Brick: ride 40 min easy, then run 10 min easy.Keeps the brick feel without the load.	50 min	Easy, RPE 2 to 3
Sun	Run 30 min easy.Keeps the habit.	30 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 5Build · 3 h 55 min

The first run-bike-run. Run first, then ride, then run again, as you will on race day.

Sessions in week 5
Day	Session and why	Time	Effort
Tue	Run 35 min: 15 min easy, 6 × 45 s uphill at RPE 7 (jog back down), rest easy.Hill strength with less impact than fast running on the flat.	35 min	Easy, with 6 × 45 s at RPE 7
Wed	Ride 50 min with 3 × 8 min at RPE 6, 3 min easy between.The effort you will ride at on race day.	50 min	Easy, with 3 × 8 min at RPE 6
Thu	Run 35 min easy.Aerobic volume.	35 min	Easy, RPE 2 to 3
Sat	Run-bike-run: run 8 min easy, change shoes and put on your helmet, ride 50 min with 3 × 8 min steady, rack the bike and run 12 min at RPE 5.Practises both changeovers. Write down what felt clumsy and fix it before next week.	1 h 10 min	Easy to steady, RPE 3 to 5
Sun	Run 45 min easy.A longer easy run on tired legs from yesterday.	45 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 6Build · 4 h 10 min

A longer first run and a longer last run.

Sessions in week 6
Day	Session and why	Time	Effort
Tue	Run 40 min: 10 min easy, 2 × 10 min at RPE 6 with 3 min jog between, rest easy.A longer comfortably hard run.	40 min	Easy, with 2 × 10 min at RPE 6
Wed	Ride 50 min with 4 × 6 min at RPE 6, 3 min easy between.More time at race effort on the bike.	50 min	Easy, with 4 × 6 min at RPE 6
Thu	Run 35 min easy.Aerobic volume.	35 min	Easy, RPE 2 to 3
Sat	Run-bike-run: run 10 min easy, ride 55 min with the middle 25 min at RPE 6, then run 15 min at RPE 5.Practises holding your effort on the bike and then settling into a run.	1 h 20 min	Easy to steady, RPE 3 to 6
Sun	Run 45 min easy.Holds the long-run volume.	45 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 7Build · 4 h 30 min

The biggest week. Race effort for longer pieces. The next week repeats it as a rehearsal.

Sessions in week 7
Day	Session and why	Time	Effort
Tue	Run 40 min: 10 min easy, 3 × 8 min at RPE 6 with 3 min jog between, rest easy.Comfortably hard running, in three pieces.	40 min	Easy, with 3 × 8 min at RPE 6
Wed	Ride 55 min with 3 × 10 min at RPE 6, 4 min easy between.Longer pieces at race effort.	55 min	Easy, with 3 × 10 min at RPE 6
Thu	Run 40 min easy.Aerobic volume.	40 min	Easy, RPE 2 to 3
Sat	Run-bike-run: run 10 min easy, ride 60 min with the middle 30 min at RPE 6 (spin an easy gear for the last 5 min), run 15 min at RPE 5.The longest brick before the race rehearsal.	1 h 25 min	Easy to steady, RPE 3 to 6
Sun	Run 50 min easy.The longest run of the plan, kept easy.	50 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 8Peak · 4 h 25 min

Race rehearsal on Saturday, in your race gear. Everything else stays easy.

Sessions in week 8
Day	Session and why	Time	Effort
Tue	Run 40 min: 10 min easy, 2 × 5 min at race effort (RPE 6 to 7) with 3 min jog between, rest easy.A short reminder of race pace for the first run.	40 min	Easy, with 2 × 5 min at RPE 6 to 7
Wed	Ride 55 min with 2 × 12 min at RPE 6, 5 min easy between.Holding race effort for a longer piece.	55 min	Easy, with 2 × 12 min at RPE 6
Thu	Run 40 min easy.Aerobic volume.	40 min	Easy, RPE 2 to 3
Sat	Race rehearsal: run 15 min at RPE 6, change into your bike gear in under 90 s, ride 55 min (20 km) at RPE 6, rack the bike and run 15 min at RPE 6.You find out what you forgot, and learn how your legs feel in the second run.	1 h 25 min	Steady to comfortably hard, RPE 5 to 6
Sun	Run 45 min easy.Easy volume after a big day.	45 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 9Taper · 3 h

Taper. About a third less time, with the same routine and a little race effort left in.

Sessions in week 9
Day	Session and why	Time	Effort
Tue	Run 30 min: 10 min easy, 4 × 2 min at RPE 6 with 90 s jog between, rest easy.Short, sharp reminders of race effort.	30 min	Easy, with 4 × 2 min at RPE 6
Wed	Ride 40 min with 3 × 4 min at RPE 6, 3 min easy between.Keeps the legs sharp.	40 min	Easy, with 3 × 4 min at RPE 6
Thu	Run 30 min easy.Keeps the habit.	30 min	Easy, RPE 2 to 3
Sat	Run-bike-run: run 8 min easy, ride 30 min easy, run 12 min easy.A last short rehearsal of both changeovers.	50 min	Easy, RPE 2 to 3
Sun	Run 30 min easy.Keeps you moving while you rest.	30 min	Easy, RPE 2 to 3

Rest: Mon, Fri.

Week 10Race week · 1 h 30 min plus the race on Sun

Race week. Short, easy sessions, and the changeovers rehearsed one last time. The race is on Sunday.

Sessions in week 10
Day	Session and why	Time	Effort
Tue	Run 25 min easy, with 4 × 20 s strides.Loose and light.	25 min	Easy, RPE 2 to 3
Wed	Ride 30 min easy, with 3 × 2 min at race effort (RPE 6), 3 min easy between.Wakes up the legs without costing you anything.	30 min	Easy, with 3 × 2 min at RPE 6
Thu	Changeover drill: run 3 min, run into your transition space, put on your helmet and mount the bike, ride 1 min, dismount, rack, run 3 min. Repeat 3 times.Rehearses both changeovers at a pace where nothing goes wrong.	20 min	Easy, RPE 2 to 3
Sat	Shakeout: ride 10 min easy and jog 5 min. Rack your bike and check your gear.A last check that everything works, while there is still time to fix it.	15 min	Easy, RPE 2 to 3

Rest: Mon, Fri. Race day: Sun.

Bricks and changeovers.

In a duathlon the brick is the sport. You run, ride, and run again, so the legs you start the second run with have just done 20 km of pedalling. Every Saturday from week 1 has a ride-then-run brick, and from week 5 the full run-bike-run, which is how you will race.

The first run sets up the whole race. Most beginners go out too fast, arrive at the bike already tired and lose time on the second run. In training, hold the first run at RPE 6 at most and let the second run be the place to finish strongly. USA Triathlon’s brick guidance makes the same point about the run after the ride: it warns against going too fast too soon.

Practise the changeover.

Set up a space at home with your helmet, bike shoes if you use them, and running shoes. Rehearse the changeover until it takes under a minute.
First changeover (run to bike): run in, put on your helmet and buckle it before you touch the bike, then take the bike off the rack and run to the mount line. Mount after the line.
Second changeover (bike to run): dismount before the line, run the bike to your spot and rack it, then take your helmet off, and run. Keep the helmet buckled until the bike is racked.
If you use clipless pedals, practise clipping in and out on a quiet road. Do not try it for the first time on race day: use flat pedals and running shoes if you are unsure.
Elastic laces or a loose knot you tie in training save time. So does putting your race number belt on before the first run.

Recovery weeks and the taper.

Week 4 is about a quarter lighter than week 3, and the plan adds time by about 10 percent a week at most, the same cap CorrCoach’s own planner uses by default. Slow increases give your tendons and bones time to adapt, which matters most for the running.

The taper is week 9. It cuts the total by about a third and keeps a few short pieces at race effort so your legs stay sharp. A 2007 meta-analysis found that the best-performing tapers lasted about two weeks, cut volume by roughly 40 to 60 percent and kept intensity unchanged. A plan this short gets most of that from a lighter week 9 and a short race week 10.

Week 8 is not a recovery week: its total is about the same as week 7, with less hard running in it and a rehearsal on Saturday. If you are tired, make week 8 easier.

If you miss a week or get sick.

Life will get in the way at some point. The rule is simple: you never make up missed sessions, you pick up where your body is.

What to do after missed training
What happened	What to do
You miss 1 to 3 days	Skip them and carry on on the day you are back. Do not run twice in a day to make up for it.
You miss a whole week, and you are healthy	Repeat the last week you finished. If that was week 4, repeat week 3.
You miss 2 weeks	Go back two weeks in the plan and rebuild. A shorter race is better than a build that goes too fast.
You miss 3 weeks or more	Go back to week 1 or 2, or pick a later race.
You have pain in a tendon, a bone or a joint	Stop running. Ride easily if it does not hurt, and see a physio or doctor if it lasts more than a few days. Do not run through it, and do not try to catch up on the missed runs.
You are sick, with fever, chest symptoms or body aches	No training. Follow the illness steps below, and restart at about 70 percent of the planned time.

When you are ill.

Fever, chest symptoms, body aches or heavy tiredness mean no training. Rest, drink plenty of fluids and sleep more.
Wait until you have been without a fever for a full day, then start again with easy sessions at about 70 percent of the planned time. Skip the hard parts for the first few days.
See a doctor if you feel worse, if symptoms last more than a few days, or if you had chest pain, breathlessness or a racing heart while ill. Do not restart until you are cleared.
Missed sessions are gone. Never add them to later weeks to catch up.

Race week.

Race week is about rest and logistics. The changeovers are the part of this race you can still improve, so one short drill session is in the table.

Monday: check your bike, helmet and shoes. Fix anything that is loose, flat or noisy now.
Tuesday to Thursday: do the short sessions in the table, including the changeover drill on Thursday.
Friday: rest. Read the race rules, the course map and the mount and dismount line positions. Pack your bag the night before.
Saturday: do the shakeout, rack your bike if the race lets you, and eat the same foods you have eaten before long sessions.
Race day: warm up with 10 minutes of easy jogging and a few strides. Start the first run at a pace you could hold for 7 or 8 km, not 5.
On the bike, ride a steady effort (RPE 6) and spin an easy gear for the last 2 minutes before the dismount line.
Start the second run slowly. Your legs will feel odd for the first minute. After that, you can pick up the pace over the last kilometre.
Do not try anything new: no new shoes, no new gel, no new clip-in routine.

Let CorrCoach adapt this plan to you

CorrCoach has no separate duathlon lane. Tri is the multisport lane: it plans bricks and builds the weeks around your race date and the hours you have. Plans are free to start.

Let CorrCoach adapt this plan to you

Sources you can check.

World Triathlon: Duathlon and cross duathlonSprint duathlon is a 5 km run, 20 km bike and 2.5 km run.
USA Triathlon: How to use brick workouts in triathlon trainingBrick structure, changeover practice and controlled pacing off the bike.
USA Triathlon: How to learn to runRun-walk intervals and the 10 percent rule for adding weekly volume.
Riebe and colleagues, Updating ACSM’s recommendations for exercise preparticipation health screening (Med Sci Sports Exerc, 2015)When to talk to a doctor before starting or increasing exercise.

Written by The CorrCoach Team. Not reviewed by a doctor or coach. These are general guidelines, so talk to a doctor before you start. They are built from the published sources listed on each page and the conservative build-up rules CorrCoach’s own planner uses.

Questions.

Is a duathlon easier than a triathlon?

It is simpler to train for, because there is no swim to learn or pool to find. It is not easier to race: you run twice, and the second run is on tired legs. Plan for both runs to feel hard.

Do I need a road bike?

No. A hybrid or mountain bike in good working order is fine for a first sprint duathlon. A road bike makes the 20 km faster, but how smoothly you can change over matters more for a first race.

Why run before the bike, not after?

Because that is the order of the race. A duathlon starts with a run, so the plan trains your legs for the bike after running, then for running after the bike. Most Saturdays you practise ride-then-run, and from week 5 the full run-bike-run.