INTERMEDIATE Standard Distance Duathlon Plan. 10km/40km/5km. 7 hours per week. 4 weeks.

Average Weekly Training Hours 06:31
Training Load By Week
Average Weekly Training Hours 06:31
Training Load By Week

Designed for age group duathletes, this plan will give you maximum results from less than seven hours training per week in the build 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 a gradual race taper in week 4. 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 

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- Browse all our plans for duathlon & triathlon. 


Sample Day 1
Steady Run, Before A Cycle

Zone 2 run, nothing hard today. Have your bike, shoes and helmet ready.

Sample Day 1
Steady Ride, Straight After A Run

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

Sample Day 1
Short Run After Cycling

Easy run off the bike, all in Zone 2.

Sample Day 2
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:
15mins in Zone 2.

Main Set:
10, 8, 7, 6mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 2
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.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Aerobic Endurance Run

Steady run, easy pace. Preferably on hills and/or trails. Mainly 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