INTERMEDIATE Sprint Duathlon Plan. 4h30 to 5h45 per week. 12 weeks. 5km/20km/2.5km.


Phil Mosley is the author of over 50 published training plans for magazines such as Triathlon Plus and Cycling Weekly in the UK. He is an Ironman Certified Coach with 20 years experience and a former GB Elite International duathlete. You are welcome to email the author if you have questions about your training plan.


This plan is for intermediate level duathletes aiming for success in a 5km/20km/2.5km sprint duathlon. There are typically 6 workouts per week. Every fourth week is an active recovery week, with a slightly lighter training load.


Bike workouts start out at 48-minutes and progress to 1 hour 20. Sessions include speed work, threshold workouts, brick sessions (run/bike/run) and a race-pace simulation.


Run sessions start out at 27-minutes and progress to 40. Workouts include speed work, runs off the bike, threshold workouts and a 5km time trial. There is also a different technique focus-point each week.


A simple 45-minute home-strength workout is provided, which should be done once per week.


Full instructions and training zone descriptions are included.


Sign up for Phil Mosley's newsletter to get fortnightly training advice by email.


"This has really transformed my thinking and understanding of what I need to do to get better. It’s the smartest thing I've done since I started with this." - Richard Lonsdale, GB Duathlete, March 2015 -”

Phil Mosley  Triathlon Plus Logo

Get the latest news

Join Us