ADVANCED Sprint Duathlon Plan. 5km/20km/2.5km. 7-9 hrs per week. 12 weeks.

Average Weekly Training Hours 07:06
Training Load By Week
Average Weekly Training Hours 07:06
Training Load By Week

Designed for advanced age group duathletes, this training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have won national championships and successfully raced for their country at the ITU Age Group World Championships.

"I had a great race on Sunday, qualifying for the national age group team in 3rd position. I took 2 mins off my bike and dipped under the hour thanks to your plan - I'll use another in the future." James Atkinson. Duathlete (UK). 6th Oct 2016.


  • Email access to the author

  • PDF 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 seven separate workouts per week including brick sessions. There is a day off each week and every fourth week is an active recovery week, to help your body adapt to the accumulative training load. To commence this plan you should have at least 18 months experience of duathlon or triathlon training. 

  • Screenshot of the first 2 weeks (JPG)

  • Questions? Email:


Coach BiographyPhil Mosley, Coaching Editor of Triathlon Plus Magazine


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Sample Day 1
Aerobic Endurance Run

Run mainly in Zone 2, nice and easy. Undulating route, preferably off road. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel.

Sample Day 2
Bike Strength Session

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible. Turbo or outside (long climbs are good). See attachment on Day 1 for training zones.

15mins in Zone 2, normal cadence.

9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery.
8mins at 80rpm in Zone 3 +60secs easy spin recovery.
7mins at 100rpm in Zone 3.

5mins in Zone 2, normal cadence.

Sample Day 2
Strength & Conditioning Workout

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

Sample Day 3
Threshold Intervals

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:
15mins easy jog in Zone 2

3x6mins in low Zone 4 +60secs rests

Warm Down 
5mins in Zone 2

Sample Day 4
Aerobic Endurance Bike

This bike workout can be done indoors or outside, whichever works best for you.

Warm Up:
10mins in Zone 2.
5mins as (20secs Zone 3, 40secs in low Zone 2)

8x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

Warm Down:
5mins in low Zone 2

Sample Day 4
Aerobic Endurance Run, Off The Bike

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

Sample Day 6
Run Off The Bike, Fast At First

Do this straight after cycling. Run 3mins in Zone 4, immediately into 7mins 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