ADVANCED Standard Distance Duathlon Plan. 10km/40km/5km. 10 hrs per week. 4 weeks.

Average Weekly Training Hours 08:14
Training Load By Week
Average Weekly Training Hours 08:14
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 a race taper at the end. With just 4 weeks to go, the focus is on achieving race fitness as quickly as possible. 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/Bike/Run Brick Session

Have your bike, shoes and helmet ready. Run in something you can ride in also - preferably your race-day kit.

Start by running for 20mins in Zone 2, then speeding up to Zone 4 for the final 10 minutes.

Sample Day 1
Bike Ride, Straight After A Run

Hop on your bike straight after the first run. Ride 10mins in Zone 4, 20mins in Zone 2, 10mins in Zone 4.

Sample Day 1
Short Run After Cycling, Fast at First

Run 5mins in Zone 4, straight into 10mins in Zone 2.

Sample Day 2
Run Speed Workout. Ascending 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 easy jog.
5mins as (10secs in Zone 5, 50secs in Zone 2).

4x400m in Zone 5 +60secs rest
2x800m in Zone 4 to 5 +90secs rest
1200m in Zone 4.

Warm Down:
10mins easy jog in Zone 2

Sample Day 2
Strength & Conditioning Workout

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

Sample Day 3
Aerobic Endurance Run, Off The Bike

Do this straight after cycling. This pace should feel easy. All in Zone 2.

Sample Day 3
Cycle 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. Have your running gear ready for afterwards.

Warm Up:
15mins in Zone 2.

Main Set:
8, 7, 6, 4, 2 mins in upper Zone 4 +60secs recoveries in Zone 2.

Warm Down:
10mins 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