NOVICE Standard Distance Duathlon Plan. 10km/40km/5km. 5 hrs training per week. 4 weeks.

Designed for novice age group duathletes, this plan will build your endurance, speed and confidence leading up to your key event. Athletes who've completed this plan have conquered duathlons all over the world, surpassing their expectations in the process.

"I don't feel like a novice anymore. I enjoyed the racing and training and I feel that I have made some real progress." Lawrie Procter, November 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



There are normally six workouts per week. There is a day off each week and a race taper phase at the end, to get you in peak race shape. With just four weeks to go, minimal fitness requirements are that you can already cycle for 60 minutes and jog for 30 minutes, not on the same day.

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