NOVICE Sprint Distance Duathlon Plan. 5km/20km/2.5km. 3hrs 30 to 5hrs per week.12 weeks.

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

Designed for novice level age group duathletes, this training plan will develop your endurance, speed and confidence in time for your target race. Athletes who've followed this plan have successfully conquered duathlons all over the world.

"I don't feel like a novice any more. I have enjoyed the training and feel that I have made some real progress." Lawrie Procter, Nov 2014.


  • Email access to the author

  • 20-page guide: “How To Use Your Training Plan”

  • Advice on how to incorporate other races into your plan

  • Monthly email training advice

  • Training zones using feel, heart rate, power or pace



Minimal requirements are that you can already ride for 40 minutes and jog for 20 minutes, not on the same day. There are normally five workouts per week, plus a weekly strength workout to be done from home or at a gym. Every fourth week is an active recovery period, designed to help you recover and adapt to the previous three weeks


Coach Biography - Phil Mosley, Coaching Editor of Triathlon Plus Magazine


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Sample Day 1
Aerobic Endurance Ride

Check out the Training Zones PDF attached to day 1, before you start this workout.
Ride in Zone 2 today. Nothing too hard while we're in the Base Phase. Have your running gear ready to put on after this ride, as there's a run straight afterwards.

Sample Day 1
Aerobic Endurance Run, Off The Bike

Just a short, easy run today. Do this straight after cycling.

Sample Day 2
Easy Run with a Short Tempo Section

Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run.

Warm Up:
7mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

5mins in Zone 4.

Warm Down:
5 mins easy Zone 2 jog

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Cycle Speed Session

This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
Warm Up:
8mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).

5x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)

Warm Down:
10mins in Zone 2

Sample Day 6
Aerobic Endurance Run

Run in Zone 2, nice and easy.

Sample Day 7
Aerobic Endurance Bike Workout

This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.

Warm Up:
Ride easy for 10mins in mid Zone 2.

4x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.

Warm Down:
10 mins easy in low Zone 2 or Zone 1

Phil Mosley
My Pro Coach

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

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: or visit