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

Designed for advanced age group duathletes, this training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have won national championships and successfully raced for their country at the ITU Age Group World Championships.

"National age group champion and 3rd woman overall :-) A new 10km run PR and bike split PR. And a new overall duathlon best by six minutes, yay!!!" Samantha Aplin
October 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 seven separate workouts per week including bike to run sessions. There is a day off each week and a race taper at the end. With just 4 weeks to go, the focus is on achieving race fitness as quickly as possible. To commence this plan you should have at least 18 months experience of duathlon or triathlon training. 

  • Screenshot of the first 2 weeks (JPG)
  • Reviews of Phil Mosley training plans
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Phil Mosley: "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. 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."

Full Coach Biography


Phil Mosley  Triathlon Plus Logo

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