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Masters (40+) Long-Distance Duathlon Training Plans

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5 Stars from 12 duathlete reviews

Is A Long-Distance Duathlon Masters Plan Right For You?

Our Masters Long-Distance Duathlon training plans are designed for athletes who are over 40 years old. But, they’re also perfect for time-crunched athletes, regardless of age.

The workouts are just as challenging as with our normal training plans, but there are more recovery days. And more strength and conditioning work, so you get strong and mobile – no matter what your age.

Not all over-40’s athletes need a masters plan though. It depends on your individual needs as an athlete, and also your circumstances. We’re all different.

When to Consider Choosing a Masters Plan:

  • Your training time availability is reduced with work and family commitments.
  • You feel sleep deprived from daily stresses.
  • Your body has different needs in terms of recovery, strength and flexibility training.
  • You suffer recurrent injuries.
  • You feel constantly fatigued or overwhelmed by your regular training.
  • You keep catching colds and other viruses.

Can I Still Race Successfully?

Yes, you can. In fact, by following our Masters plans, you may well race better than ever. The key to success is training consistently, without missing workouts due to injury, fatigue or time limitations. It’s not always about “who can do the most training?”.

All our training plans adhere to the principle of “Progressive Overload”. Meaning that the stress placed upon your body gradually increases over time. By training consistently with regular recovery periods, you’re more likely to absorb the gradually increasing training loads.

How is a Masters Plan Different?

Strenuous Long-Distance Duathlon training will cause muscle damage. As we mature it can (arguably) take longer for your muscles to adapt and remodel. This decline in rate of recovery will vary according to genetics and training history. 

Insufficient recovery time can lessen the effect of the workout and leave you more prone to injury. Masters Long-Distance Duathlon plans have more rest days each week (1 or 2 days per week) and a 1:2 ratio of active recovery weeks to hard weeks (this is 1:3 in regular plans). That means you’ll do two weeks of challenging training, and then take an active recovery week (with around half the training stress).

As we get older, our muscle density begins to decline, and it becomes crucial to counter the effects of age-related muscle loss.

Our Long-Distance Duathlon Masters plans normally have two scheduled strength and conditioning workouts per week, designed to promote:

  • Performance through improved strength and power.
  • Increased muscle mass.
  • Injury prevention by strengthening connective tissue, muscles, and tendons.
  • Flexibility to maintain power through a full range of movement.
  • Improved bone density.
  • Fat-free body mass (a leaner physique).

All Strength and Conditioning workouts can be carried out at home. There are also alternative exercises if you prefer a gym based workout. 

Training intensely is the key to success in any sport, regardless of age. Strong performances come from having a solid base and workouts that maximise your anaerobic fitness, speed, power and skill. Evidence suggests that higher intensity work with less volume is beneficial for the Masters athlete training for Long-Distance Duathlon. Shorter, more intense workouts will also free up valuable time for recovery and work/family commitments. Masters plans optimise your training time with the right ratio of volume and intensity relevant to each plan. 

As an older athlete with a full life, prioritising is an essential skill. Ideally schedule your week, planning times for family, training, work and sleep. You should also be prepared for the curve balls that cause chaos in your best laid plans. Consistency in training is arguably the most important trait amongst successful Masters athletes. Here are some ideas to help you stick to your regime:

  • Use your commute as an opportunity to train.
  • Add in strength and conditioning at home, with the kids if necessary!
  • If you can’t do a whole session, do part of it, something is always better than nothing.
  • Commit to a lunchtime workout.
  • Double up sessions if necessary, for example run or bike to the gym for your strength and conditioning (save showering twice).
  • Life will occasionally get in the way and if you need to miss an odd workout, let it go and move on. It happens to us all.

Top Training Tips For A Long-Distance Duathlon

The biggest challenge of long-distance duathlon training is trying to squeeze it all in, on top of everything else in your life.

To improve at both disciplines simultaneously, you need to train two or three times per week for each one. Experienced duathletes often train 8 to 12 times per week, whereas beginners can improve on 5 workouts per week.  The workouts would typically be 30 minutes to 5 hours in duration, depending on your fitness level and the kind of event you’re targeting. A good place to start is by getting a training plan. People who follow training plans have been shown to be twice as likely to succeed in reaching their goals.

Aim to cycle at least twice per week – ideally more. One of your weekly rides should be focused on endurance, where you gradually build up to riding 3 to 5 hours in training (depending on the event you’re targeting).

Another weekly ride should be more focused on speed, where you ride for 1 to 2 hours, including easy and harder efforts. For example, 5 x 10 minutes at 90% of your 1-hour race pace effort, with three-minute recoveries (plus warm up and warm down).  You should progress these rides over time, so your body keeps adapting to new stimulus.

You can either cycle outdoors in good weather, or indoors using a static bike or indoor trainer. Many indoor trainers let you wirelessly link to interactive cycling software like Zwift. This means you can ride with real people in a virtual environment – which makes it more fun. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. However, it’s sensible to do at least some of your training outside on the bike you intend to use during your duathlon. This ensures you’re used to the feel and handling of your race-day bike.

Aim to run two or three times per week, or more if you’re experienced. Be sensible about your speed and distances, to avoid injury. Your two key sessions each week should be an endurance run and a speed run. Your endurance run could start off at 40 minutes, and progress gradually to 90 minutes over a period of several months (depending on your fitness and target event). These runs should be done at chatting pace.

Whereas your weekly speed session should involve a warm up, a warm down and some harder efforts sandwiched in between – such as 4 x 4 minutes hard with 2-minute recoveries. You should vary and progress these speed sessions each week, so that your body keeps adapting to new stimulus.

In the last six weeks of your training, include some runs straight after cycling. And a few cycles straight after a run. This will get you used to the “heavy legs” feeling you’ll experience on race day, when you switch from run to bike, and bike to run.

We include two 45-minute strength and conditioning sessions per week with our long-distance duathlon plans. Not everyone can fit them in around their busy lives, on top of their running and cycling, but it’s advantageous if you can. These workouts improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries.

Using A Long-Distance Duathlon Training Plan

Online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 

For a beginner who has some recent background in fitness or sport, it will take 20 to 24 weeks to get fit and ready for a long-distance duathlon. The sooner you start, the more time you will have to build up your fitness gradually. Fitness adaptations will take weeks and months to occur, rather than days.

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About Phil Mosley

5 Stars from 151 reviews

As an athlete and parent, I know how challenging it can be to train effectively for endurance events. Being a certified coach with over 20 years’ experience, the biggest challenge is balancing my client’s training with their lifestyle…

And that’s why I started MyProCoach™ – to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 100+ detailed reviews here). You can also hear from me in a series of 6 short explainer videos below:

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Why Use Our Training Plans?

JOIN OVER 10,000 SUCCESSFUL ATHLETES

Premium, flexible plans

Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

Intuitive tracking software

A flexible calendar, targeted training zones, trackable progress and so much more - on any device.

Email access to coach

On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have via email.

Our Masters Long-Distance Duathlon Plans (9-39 Weeks)

MORE THAN JUST A TRAINING PLAN

We use Training Peaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, Training Peaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

Training Peaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help centre.
We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

Yes! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

Under 40? Compare these with our Non-Masters Long-Distance Duathlon plans ▸

BEGINNER

Perfect for your first long-distance duathlon
4-9 hrs per week, across 5-8 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.98/week!

INTERMEDIATE

For seasoned duathletes
5:30-11 hrs per week, across 6-9 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.98/week!

ADVANCED

Slash your race-times
7-13 hrs per week, across 6-10 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.98/week!

Join Over 10,000 Successful Athletes

FEEDBACK FROM MY DUATHLON CLIENTS

Raced the Nass Duathlon yesterday. Improved my time by 4 mins. ​It was my fastest time ever on the course. ​
Franky Wright - March 2015 -
Duathlete
I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement!
Robert Wickham - May 2017
Duathlete
I used your 8 week standard duathlon training program and found it immensely helpful. Thanks to your training program and the countless answers to my questions I was able to qualify for my first Worlds! I cannot thank you guys enough for everything you did for me in the past 8 weeks, no way would I have been able to get into shape to race against the best if it wasn't for your guidance. ​
Patrick Keys - April 2018
Duathlete

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ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY

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Other Plans

In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.

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Masters (40+) Long-Distance Duathlon - Beginner Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

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Masters (40+) Long-Distance Duathlon - Intermediate Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

Masters (40+) Long-Distance Duathlon - Advanced Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

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