NOVICE Sprint Distance Duathlon Plan. 5km/20km/2.5km. 4hrs 15 to 5hrs per week. 8 weeks.

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

Designed for novice level age group duathletes, this training plan will develop your endurance, speed and confidence in time for your target race. Athletes who've followed this plan have successfully conquered duathlons all over the world.

"I don't feel like a novice any more. I have enjoyed the training and feel that I have made some real progress." Lawrie Procter, Nov 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



Minimal requirements are that you can already ride a bike for 60 minutes and jog for 25 minutes, not on the same day. There are normally five workouts per week, plus a weekly strength workout to be done from home or at a gym. Every fourth week is an active recovery period, designed to help you recover and adapt to the previous three weeks


Coach Biography - Phil Mosley, Coaching Editor of Triathlon Plus Magazine


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Sample Day 1
Aerobic Endurance Ride

Check out the Training Zones PDF attached to day 1, before you start this workout. Ride mostly in Zone 2 today. This is a low intensity ride on an indoor trainer or outdoors. If you ride outside, feel free to extend it by 10-20mins. Bear in mind there's a run straight afterwards, so have you running gear ready.

Sample Day 1
Aerobic Endurance Run, Off The Bike

Easy Zone 2 run. Do this straight after cycling.

Sample Day 2
Zone 2 Run With Threshold Efforts

These threshold reps should feel 'comfortably hard' and should be done at around your 1-hour race pace. Check out the Proprioceptive Cue below, for technique advice. See the Training Zones PDF attached to day 1, for how fast to run. 

Warm Up
10mins in Zone 2. 

2x5mins in Zone 4 +60secs recoveries in Zone 1 or 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.

Sample Day 4
Cycle Speed Session

This can be done outside or using an indoor trainer. Have your running shoes ready to slip on afterwards.

Warm Up:
10mins in Zone 2.

Main Set:
4x5mins 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 today's ride, slip your running shoes on and run:

Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.

Sample Day 6
Aerobic Endurance Run

Run mostly in Zone 2 today. This shouldn't feel too hard. If it does, you're going too fast.

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