NOVICE Standard Distance Duathlon Plan. 10km/40km/5km. 4h45 to 5h30 training per week. 8 weeks.

Average Weekly Training Hours 04:29
Training Load By Week
Average Weekly Training Hours 04:29
Training Load By Week

Designed for novice age group duathletes, this plan will build your endurance, speed and confidence leading up to your key event. Athletes who've completed this plan have conquered duathlons all over the world, surpassing their expectations in the process.

"I don't feel like a novice anymore. I enjoyed the racing and training and I feel that I have made some real progress." Lawrie Procter, November 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



There are normally six workouts per week. There is a day off each week and lighter training every fourth week to help your body adapt to the previous 3 weeks. Minimal fitness requirements are that you can already cycle for 40 minutes and jog for 25 minutes, not on the same day.


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. 


Copyright Myprocoach Ltd © May 2018. All rights reserved.

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
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:

15mins 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

Take it nice and easy today. Run at conversational pace. Mostly 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.