INTERMEDIATE Sprint Distance Duathlon Plan. 5km/20km/2.5km. 4h30 to 5h45 per week. 12 weeks.

Average Weekly Training Hours 04:32
Training Load By Week
Average Weekly Training Hours 04:32
Training Load By Week

Designed for intermediate level age group duathletes, or those with less than 5 hours 45 available to train each week. This training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have raced duathlons all over the world, setting numerous personal records along the way.

"It is great having a structure and not having to think about what to do when I find time to train." - Alistair Asher, British Age Group Champion, January 2015.


  • 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



There are normally six separate workouts per week including brick sessions. There is a day off each week and every fourth week is an active recovery week, with a slightly lower training volume to help your body adapt to the training. To commence this plan you should have at least 9 months experience of duathlon or triathlon training. 


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

The tempo section should feel 'comfortably hard' and should be done at around your 1-hour race pace. 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:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

10mins in Zone 4.

Warm Down:
5mins 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:
10mins easy cycling in Zone 2,
5mins as (10secs in Zone 4, 50secs in Zone 2).

6x2mins 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, outdoors preferably. Ride mainly in Zone 2. 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.

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