Welcome to your 10 Week Runner to Duathlete Training Plan This plan is ideal if you have done some 5k and 10 running races and fancy trying out a run-bike-run Duathlon over the winter season. By the end of the plan you will be able to complete the Essex Duathlon Sprint consisting of a 5km run, a 16k bike and a second 5km run. Your plan includes: - Bike, Run and S&C sessions - HR and Power sessions for Zwift, Garmin, Wahoo etc - Strength sessions to help prevent injuries - Training & Race ...