Phil's Novice Duathlon 5/20/2.5km + Email Access to Coach. 08 Weeks (4-5:15 hrs/wk).

Average Weekly Training Hours 04:18
Training Load By Week
Average Weekly Training Hours 04:18
Training Load By Week

A flexible training plan designed for Novice duathletes.
Get in great race-shape for your Sprint Duathlon events!

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"Your plan combined with TrainingPeaks is the perfect combination. It made my first season very enjoyable." Mike O'Reilly, 2018

"I can't tell how much I am enjoying the plan. It's amazing to know what training I am going to do weeks before." Rachel Kjearsgaard, 2018

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your Sprint Duathlon event (usually 5/20/2.5KM). There are 2-3 bikes, 3-4 runs, a strength session and 1-2 days off each week. The plan includes an active recovery week, brick workouts and a taper phase. Fitness tests enable you to train at correct intensities and track your progress. Workouts can be synced and exported to your devices and are compatible with Zwift, Garmin and more. To start this plan you should be able to ride for 50 mins and jog for 35 mins. Guidance is provided for Heart Rate, Feel, Power or Pace.
Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful emails to get you started. You can also reply to me if ever you need help.

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Sample Day 2
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks. 

Warm Up:
5 mins in Z2. 

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your duathlon performance.

Sample Day 4
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 5
OPTIONAL: Bike Torque Session

Warm Up:
5 mins in Z2 (normal cadence).

Main Set:
8 mins in low Z3 (big gear @ 50rpm) + 60 secs in Z1,
7 mins in Z3 (big gear @ 60rpm) + 60 secs in Z1,
6 mins in Z3 (big gear @ 70rpm) + 60 secs in Z1,
5 mins in Z3 (big gear @ 80rpm) + 60 secs in Z1,
4 mins in Z3 @ 90rpm.

Warm Down:
5 mins in Z2 (normal cadence).

Sample Day 6
Aerobic Endurance

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance. Feel free to walk occasionally, if it helps you stay in Z2.

Sample Day 7
1. Endurance Ride With Sub Threshold Sections

Warm Up:
10 mins in Z2.

Main Set:
3 x (8 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).

Warm Down:
7 mins in Z2.

Sample Day 7
2. Run Off The Bike.

Run, straight after cycling easy in Z2.

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. This gives you the structure and consistency you need to continually improve.