INTERMEDIATE Standard Distance Duathlon Plan. 10km/40km/5km. 6h45 to 7h45 per week. 8 weeks.

Average Weekly Training Hours 06:26
Training Load By Week
Average Weekly Training Hours 06:26
Training Load By Week

Designed for age group duathletes, this plan will give you maximum results from less than eight hours training per week leading up to your key race. Athletes who've completed this plan have conquered duathlons all over the world, setting new PR's and winning age group medals in the process.

"The has transformed my understanding of what I need to do to get better. It’s the smartest thing I've done since I started." Rich Lonsdale, ITU World Champs qualifier, March 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 workouts per week, including several bike to run sessions. There is a day off each week and lighter training every fourth week to help your body adapt to the previous 3 weeks. To commence this plan you should have at least 12 months experience of duathlon or triathlon. 


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


- All our Novice DUATHLON plans 

- All our Intermediate DUATHLON plans

- All our Advanced DUATHLON plans

- Browse all our plans for duathlon & triathlon. 


Sample Day 1
Aerobic Endurance Ride

A steady/easy ride in Zone 2. Have your running shoes ready to put on after this ride.

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
15mins in Zone 2. 

3x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.

Warm Down
10mins 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:
15mins in Zone 2.

Main Set:
6x5mins 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

Take it nice and easy today. Conversational pace. Mostly 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