INTERMEDIATE Standard Distance Duathlon Plan. 10km/40km/5km. 5h15 to 7h45 per week. 12 weeks.

Average Weekly Training Hours 05:59
Training Load By Week
Average Weekly Training Hours 05:59
Training Load By Week

Designed for age group duathletes, this plan will give you maximum results from less than eight hours training per week leading up to your key race. Athletes who've completed this plan have conquered duathlons all over the world, setting new PR's and winning age group medals in the process.

"The has transformed my understanding of what I need to do to get better. It’s the smartest thing I've done since I started." Rich Lonsdale, ITU World Champs qualifier, March 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 workouts per week, including several bike to run sessions. There is a day off each week and lighter training every fourth week to help your body adapt to the previous 3 weeks. To commence this plan you should have at least 12 months experience of duathlon or triathlon. 


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. All in Zone 2.

Sample Day 2
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:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

10mins in Zone 4.

Warm Down:
10 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:
10mins easy cycling in Zone 2,
3mins 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, 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.

Ride mainly in Zone 2 throughout. It's fine if your intensity creeps above or below on ascents/descents, but try and ride 90% of the time in Zone 2.

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