ADVANCED Sprint Duathlon Plan. 5km/20km/2.5km. 7-9 hrs per week. 4 weeks.

Average Weekly Training Hours 07:04
Training Load By Week
Average Weekly Training Hours 07:04
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 the fourth week is a gradual taper to ensure you're in peak race shape. 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
Run Before A Cycle

Start by running for 15mins in Zone 2, then speed up to Zone 4 for the final 5 minutes. Have your bike, shoes and helmet ready. Run in something you can ride in also - preferably your race-day kit.

Sample Day 1
Bike Ride, Straight After A Run

Hop on your bike straight after the first run. Ride 15mins in Zone 4, then do 25mins in Zone 2.

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).

2x400m in Zone 5 +60secs rest
2x800m in Zone 4 to 5 +90secs rest
1000m in Zone 4

Warm Down:
5mins easy jog in Zone 2

Sample Day 3
Aerobic Endurance Run, Off The Bike

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

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:
5mins in Zone 2.

Sample Day 3
Strength & Conditioning Workout

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

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends.

My training plans give you structure, consistency and progression. There are no shortcuts.