Phil's Intermediate Duathlon 10/40/5km + Email Access to Coach. 24 Weeks (6-8 hrs/wk).

Average Weekly Training Hours 06:22
Training Load By Week
Average Weekly Training Hours 06:22
Training Load By Week



A training plan for ambitious amateur duathletes with limited time to train.
Get in your best ever race-shape for 10/40/5km duathlons.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement!" - Robert Wickham, UK, May 2017-.

"I used your standard duathlon training program and found it immensely helpful. Thanks to the plan and the countless answers to my questions I was able to qualify for my first Worlds! I cannot thank you guys enough for everything you did for me" Patrick Keys 20th April 2018.


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at a 10/40/5km duathlon, although you can include other events too. There are 6 to 9 workouts per week, including a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and a race taper phase. To be successful with this plan you should have at least 12-months experience of frequent duathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.



Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

A Recognised Expert, As Featured On:





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Copyright © 2018. Myprocoach Ltd.

Sample Day 2
0:42:00
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 mins as (15 secs in Z4, 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3
0:30:00
39.3TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2.

Sample Day 4
0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1- Z2 (easy).

Sample Day 5
1:03:00
50.7TSS
Aerobic Endurance Ride

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).

Main Set:
9 mins in upper Z2 + 60 secs in low Z2,
12 mins in upper Z2 + 60 secs in low Z2,
15 mins in upper Z2.

Warm Down:
10 mins in low Z2.

Sample Day 5
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

myprocoach.net/Int-Std-Dua-24

Sample Day 6
0:40:00
52.8TSS
Aerobic Endurance/Strength Run

Steady run, mainly in Z2. Ideally on an undulating route.

Sample Day 7
0:10:00
12.8TSS
2. Run Off The Bike

Run in Z2, straight after cycling.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.