ADVANCED Sprint Distance Duathlon Plan. 5km/20km/2.5km. 8-9 hrs per week. 8 weeks.

Average Weekly Training Hours 07:12
Training Load By Week
Average Weekly Training Hours 07:12
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

  • 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 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)

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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).

9x400m. Aim for upper Zone 4 to low Zone 5 +2minute jog recoveries in Zone 1 to 2.

Warm Down:
5mins in Zone 2.

Sample Day 2
Bike Speed Session

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:
5mins easy spin 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

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

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
5mins in low Zone 2

Sample Day 4
Aerobic Endurance Run, Off The Bike

Easy Zone 2 run. Do this straight after cycling.

Sample Day 6
Run Off The Bike, Fast At First

Do this straight after cycling. Run 5mins in Zone 4, immediately into 15mins 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