INTERMEDIATE Sprint Distance Duathlon Plan. 5km/20km/2.5km. 5 hours per week. 4 weeks.

Average Weekly Training Hours 04:12
Training Load By Week
Average Weekly Training Hours 04:12
Training Load By Week

Designed for intermediate level age group duathletes and those with less than 5 hours available to train each week. This training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have raced duathlons all over the world, setting numerous personal records along the way.

"It is great having a structure and not having to think about what to do when I find time to train." Alistair Asher, British Age Group Champion, January 2015.


  • 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 six 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 9 months experience of duathlon or triathlon training. 


Phil Mosley, Coaching Editor of Triathlon Plus Magazine

Coach Biography



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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. Just to simulate a run/bike/run workout. 

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 5mins in Zone 4, then do 25mins in Zone 2.

Sample Day 1
Short Run After Cycling, Fast at First

Run 3mins in Zone 4, straight into 7mins in Zone 2.

Sample Day 2
Aerobic Endurance Run

Steady run, easy pace. Preferably on hills and/or trails. Mostly in Zone 2.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
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:
10mins in Zone 2.

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

Warm Down:
5mins in Zone 2.

Sample Day 4
Run Off The Bike, Fast at First

As soon as you finish cycling, slip your running shoes on and run:

Run 5mins in Zone 4, then jog for 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