So you’ve signed up for a duathlon (or you’re seriously considering it) but now what? The good news is that if you can run and ride a bike, you already have the basics. Training for your first duathlon is about building endurance, practicing the “run-bike-run” format, and feeling confident on race day. Here’s are a few tips to help you get started.
1. Understand the Format
Most duathlons follow this structure:
- Run → Bike → Run
- Distances vary, but a common “sprint” duathlon is:
- 2-mile run
- 10–15 mile bike
- 2-mile run
The last one I did was 2.2 run, 12 mile bike, 2.2 run
Knowing the distances of your race will help you tailor your training.
2. Build a Running Base
Running is the first and last leg of the race, so it’s important to feel comfortable with the distance.
- Aim for 2–3 runs per week.
- Mix easy runs with intervals or hills to build both endurance and speed.
- Practice running on tired legs to simulate race day.(This is something I should have done more of)
3. Spend Time in the Saddle
Your bike leg is usually the longest portion of the race.
- Ride 2–3 times per week, indoors or outdoors.
- Include longer steady rides to build endurance.
- Add short, fast intervals to improve power.
I am a cyclist so the bike portion is easier for me
4. Practice Bricks (Run + Bike Workouts)
“Bricks” are workouts where you bike and then immediately run, just like race day.
- Start with short runs after your rides (even 5–10 minutes).
- Gradually increase the distance.
- These sessions teach your body to handle that heavy-leg feeling when you switch from bike to run.
5. Don’t Skip Strength Training
Strength work helps prevent injury and builds power. Focus on:
- Squats, lunges, and deadlifts for legs.
- Core work for stability.
- Upper body moves for posture on the bike.
Even 2 short sessions per week makes a difference. (It did for me)
6. Fuel Like You’ll Race
Use training to test what foods and drinks work best for you.
- Hydrate before, during, and after workouts.
- For longer sessions, practice with sports drinks or gels.
- Never try something new on race day! I know it can be tempting, but trust me, don’t do it. Stick with what you’ve practiced in training, from shoes to nutrition.
7. Taper & Rest
Don’t go into race day on tired legs.
- Reduce mileage and intensity 4–5 days before your duathlon.
- Prioritize sleep, hydration, and light activity to stay fresh.
Here is an example of one of my training weeks
- Monday, July 21: Active Recovery: 1-2 mile walk, stretching, hydration
- Tuesday, July 22: 17.88 mile bike ride, 1.49 mile walk
- Wednesday, July 23: 2.39 mile run intervals, 410 jump rope skips, pickleball play
- Thursday, July 24: Strength Training (Barbell / KB / DB)
- Deadlifts, Squats, KB Swings, DB Rows, Core, Push-ups, 1-2 mile easy run
- Friday, July 25: Active Recovery: 1-2 mile walk, stretching, mobility
- Saturday, July 26: Brick Workout: 45 min bike + 2-mile run, 1-mile walk
- Sunday, July 27: 4-5 mile endurance run, easy pace
Training for your first duathlon doesn’t have to be overwhelming. Focus on building consistency, practicing transitions, and enjoying the process. Take your rest days seriously, and always remember why you signed up in the first place. By race day, you’ll not only be ready to finish, you might even surprise yourself and place, like I did in my last duathlon. If I could do it, so can you. The first step? Lace up, hop on the bike, and get rolling.
Here is my recap video from my first duathlon so you can get an idea from the start of the morning to finish.