INTERMEDIATE Standard Distance Duathlon Plan. 10km/40km/5km. 7 hours per week. 4 weeks.

Designed for age group duathletes, this plan will give you maximum results from less than seven hours training per week in the build up to your key race. Athletes who've completed this plan have conquered duathlons all over the world, setting new PR's and winning age group medals in the process.

"The has transformed my understanding of what I need to do to get better. It’s the smartest thing I've done since I started." Rich Lonsdale, ITU World Champs qualifier, March 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 workouts per week, including several bike to run sessions. There is a day off each week and a gradual race taper in week 4. To commence this plan you should have at least 12 months experience of duathlon or triathlon. 

  • 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

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