Phil's Novice Long-Distance Duathlon + Email Access to Coach. 20 Week. (4-8:30 hrs/wk).

Average Weekly Training Hours 05:42
Training Load By Week
Average Weekly Training Hours 05:42
Training Load By Week

A flexible training plan designed for novice duathletes.
Get in great race-shape for your Long Distance Duathlon!

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, 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, April 2018

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your priority "A" Long-Distance Duathlon. Perfect for Powerman or similar with events involving a total Run of 20-30K and Bike of 60-90K. You can include other events too. There are 5 to 8 workouts, a strength session and a day off each week. Every 4th week is active recovery. There are brick workouts and a race taper phase. The workouts are compatible with Zwift, Garmin and more. To be successful with this plan you should already be able to jog for 40 mins and cycle 1:15 hr. Guidance is provided for Heart Rate, Feel, Power or Pace.
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.

Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful onboarding emails to get you started. You can also reply to me if ever you need help.

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Sample Day 1
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 x (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.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

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

Sample Day 3
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 secs 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 to Z2 (easy).

Sample Day 5
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.

Sample Day 6
Aerobic Endurance

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance. Feel free to walk occasionally, if it helps you stay in Z2.

Sample Day 7
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 9
Speed Workout Bike

This workout works well on an indoor bike trainer.

Warm Up:
10 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 Workout Run

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

Main Set:
2 x (2:30 mins in Z4 + 2 min in Z2).

Warm Down:
10 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.