NOVICE Sprint Distance Duathlon Plan. 5km/20km/2.5km. 4hrs 15 to 5hrs per week. 4 weeks.

Designed for novice level age group duathletes, this training plan will develop your endurance, speed and confidence in time for your target race. Athletes who've followed this plan have successfully conquered duathlons all over the world.

"I don't feel like a novice any more. I have enjoyed the training and feel that I have made some real progress." Lawrie Procter, Nov 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



With just four weeks to go, minimal requirements for this plan are that you can already ride a bike for 60 minutes and jog for 30 minutes, not on the same day. There are normally five workouts per week, plus a weekly strength workout to be done from home or at a gym. The fourth week is a gradual taper period, designed to help you recover and adapt to the previous three weeks

  • 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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