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

Average Weekly Training Hours 03:56
Training Load By Week
Average Weekly Training Hours 03:56
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



With just four weeks to go, minimal requirements for this plan are that you can already ride a bike for 60 minutes and jog for 30 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. The fourth week is a gradual taper 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
Zone 2 Run, Before A Cycle

Zone 2 run, nothing hard, just to simulate a run/bike/run workout. Run in something you can ride in also - preferably your race-day kit. Have your bike, shoes and helmet ready.

Sample Day 1
Zone 2 Ride, Straight After A Run

Hop on your bike straight after the first run, and ride in Zone 2.

Sample Day 1
Short Zone 2 Run After Cycling

Easy run off the bike.

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, 6mins 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 run in Zone 4, then jog for 10mins in Zone 2.

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.