train for a duathlon

There are many things that you can do in the week leading up to a duathlon that will help you on the day.

Here is some advice on how best to prepare.


Adding an extra hour of sleep each day will help you rest and get ready for the event. This is especially important as you might not get much sleep the night before the race.

Focus on pace work

Rather than going out logging big miles the week before the race, focus on internalising race pace. Athletes need to focus on short training sessions to keep their legs fresh, rather than tiring themselves out.

Don’t make up missed sessions

Whether due to injury, illness, or simply a busy schedule, even the best-laid plans go awry. It’s tempting to try and squeeze several training sessions into the last week, but this is counterproductive. You won’t see any fitness gains and only risk being worn out before the race.

Take extra precautions to avoid illness

Carrying a small bottle of hand sanitizer with you wherever you go is a good policy. You don’t want to get ill after months of hard training, particularly during the final week of preparation.

Mentally prepare

If you run your best, it will hurt. Although the first few miles will probably float by and it might feel almost too easy, be prepared to race when the race really starts.

Study the course

Examine the map provided and learn the location of aid stations, hills, turns, and transition areas, and how many laps there are. This will make you feel more confident on race day.

Plan your strategy

Do you plan to hold one pace during the race or run the second half faster? Negative splits? There are numerous tactics possible, so rehearse your race plan, monitor how you’re feeling on race day, and adjust your strategy accordingly.


It’s very normal to be nervous as a race nears, but try to quell any nervous energy and focus on relaxing. As nervous thoughts creep in, acknowledge them, be positive, and focus on all your pre-race preparation.