ADVANCED Standard Distance Duathlon Plan. 10km/40km/5km. 10-11 hrs per week. 8 weeks.

Average Weekly Training Hours 08:46
Training Load By Week
Average Weekly Training Hours 08:46
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.

"National age group champion and 3rd woman overall :-) A new 10km run PR and bike split PR. And a new overall duathlon best by six minutes, yay!!!" Samantha Aplin
October 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



There are normally seven separate workouts per week including bike to run 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)

  • Email questions?


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


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Sample Day 1
Run Speed Workout. 400m Reps

If you want to run a faster 5km or 10km race, these are the bread and butter sessions that will help you get there. They involve fast repetitions with relatively short rests.

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

10x400m. Aim for Zone 5 +400m jog recoveries in Zone 1 to 2.

Warm Down:
10mins in Zone 2.

Sample Day 2
Bike Speed Session

These bike speed sessions are best done on an indoor trainer. They are high intensity sessions, so there's no need to extend them.

Warm Up:
10mins easy Zone 2
5mins as (20secs in Zone 4, 40secs in Zone 2).

All in upper Zone 4 to low Zone 5.
60secs (+60secs rest)
2mins (+90 secs rest),
3mins (+2mins rest),
4mins (+2mins 30 rest)
5mins (+3),

Warm Down:
10mins easy spin in Zone 2

Sample Day 2
Home or Gym Strength & Conditioning Workout

The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.

Warm Up:
5mins RUN in Zone 2

Main Set:
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)

Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 3
Aerobic Endurance Run

Run mostly in Zone 2 today. Preferably off road and undulating/hilly. This shouldn't feel hard. If it does, you're going too fast.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Aerobic Endurance Run, Off The Bike

Easy Zone 2 run. Do this straight after cycling.

Sample Day 4
Aerobic Endurance Bike

Low intensity ride on an indoor trainer or outdoors. If you ride outside, feel free to extend the warm up and warm down by around 10-15 minutes. Bear in mind there's a run straight afterwards, so have you running gear ready.

Warm Up:
5mins in Zone 2.
5mins as (30secs in Upper Zone 2, 30secs in low Zone 2)

10,9,8,7,6,5 mins all at the top end of Zone 2 with 60secs rests in low Zone 2.

Warm Down
10mins in low 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