NOVICE Standard Distance Duathlon Plan. 10km/40km/5km. 5 hrs training per week. 4 weeks.

Average Weekly Training Hours 04:34
Training Load By Week
Average Weekly Training Hours 04:34
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

  • PDF 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 a race taper phase at the end, to get you in peak race shape. With just four weeks to go, minimal fitness requirements are that you can already cycle for 60 minutes and jog for 30 minutes, not on the same day.


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


- All our Novice DUATHLON plans 

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Sample Day 1
Steady Run, Before A Cycle

Zone 2 run, nothing hard today. 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
Zone 2 Aerobic Endurance Run

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

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 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