Phil's Novice Duathlon 10/40/5km + Email Access to Coach. 36 Weeks (3-6 hrs/wk).

Average Weekly Training Hours 04:13
Training Load By Week
Average Weekly Training Hours 04:13
Training Load By Week

A flexible training plan designed for Novice duathletes.
Get in great race-shape for your 10/40/5km duathlon events!

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

"Your plan combined with TrainingPeaks is the perfect combination. It made my first season very enjoyable." Mike O'Reilly, 2nd August 2018

"I can't tell how much I am enjoying the plan. It's amazing to know what training I am going to do weeks before." Rachel Kjearsgaard. 6th 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 5 to 6 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 already be able to jog for 30 mins and cycle 40 mins. 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.

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Sample Day 2
Fitness Test: FTP and Threshold HR

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

Warm Up:
5 mins in Z2 (easy/steady),
5 mins as (15 secs in Z4 (hard) + 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 4
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. Don't worry about the result, the aim is to help you set appropriate training zones.

Warm Up: 
Optional 5 mins in Z2 (easy/steady).

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:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 5
Strength & Conditioning Workout

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

Sample Day 6
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity.

Sample Day 7
Aerobic Endurance

Steady run, mainly in Z2. You should be able to chat at this intensity. Feel free to walk occasionally, if it helps you stay in Zone 2.

Sample Day 9
Speed Skill Bike

Warm Up:
5 mins in Z2,
5 mins as (10 secs in Z4-Z5 + 50 secs in Z2).

Main Set:
3 x (3 mins in upper Z4 + 2 min recoveries in low Z2).

Warm Down:
4 mins in Z2.

Sample Day 10
Speed Skill Run

Warm Up:
5 mins Z2,
5 x (30 secs in Z4 + 30 sec recoveries in Z1).

Main Set:
2 x (3 mins in Z4 + 2 min in Z2).

Warm Down:
3 mins in Z2.

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.