INTERMEDIATE Standard Duathlon Plan. 7 hours per week. 4 weeks. 10km/40km/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 10km/40km/5km sprint duathlon. There are typically 6 workouts per week. The fourth week is a taper period.


Bike workouts range from 55 minutes to 2 hours 30. Sessions include speed work, threshold workouts, brick sessions (run/bike/run) and a race-pace simulation.


Runs sessions range from 35 minutes to 1 hour. 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.



A set of five training zones are provided, to ensure you train at the right intensities. You can use perceived exertion, pace, power and heart rate.

Full instructions and training zones are included.


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

Phil Mosley  Triathlon Plus Logo

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