INTERMEDIATE Sprint Distance Duathlon Plan. 5km/20km/2.5km. 5 hours per week. 4 weeks.

Designed for intermediate level age group duathletes and those with less than 5 hours available to train each week. This training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have raced duathlons all over the world, setting numerous personal records along the way.

"It is great having a structure and not having to think about what to do when I find time to train." Alistair Asher, British Age Group Champion, January 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 separate workouts per week including brick sessions. There is a day off each week and the fourth week is a gradual taper to ensure you're in peak race shape. To commence this plan you should have at least 9 months experience of duathlon or triathlon training. 

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



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

Get the latest news

Join Us