Masters (40+) Long-Distance Duathlon Training Plans
"Thank you! I finished 3rd in my age group on Turkish Triathlon Federation Cross Duathlon Race."
Serter Büker - Duathlete
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?
Rest and Recovery
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).
Strength and Conditioning
As we get older, our muscle density begins to decline, and it becomes crucial to counter the effects of age-related muscle loss.
When you choose to follow Phil’s Long-Distance Duathlon Masters plans, you can download the associated FREE Strength and Conditioning plan. These 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 Intensities and Volume
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.
Approach to Training
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.
Cycling Tips
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.
Running Tips
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.
Strength Training Tips
We include two sessions per week in our FREE Strength and Conditioning 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.
Compatible with over 100 apps & devices, including:
Compatible with over 100
apps & devices, including:
Head Coach & Founder: Phil Mosley
Why Use Our Training Plans?
Flexible, structured training for any level
Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.
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On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have about your plan via email!
1. Choose from over 32 plans from 9-39 weeks long
With beginner, intermediate, advanced, masters (40+) and off-season plans – we’ll have the perfect one for you.
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A flexible calendar, targeted training zones, trackable progress and so much more – on any device.
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Keep motivated with any of your training questions answered quickly by our team of certified coaches!
About Phil Mosley
Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that himself and his athletes have, while still making sure you have quality time for your family, friends and career.
Masters Long-Distance Duathlon Plans (9-39 Weeks)
WITH FREE EMAIL COACH SUPPORT
We use TrainingPeaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, TrainingPeaks 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, Zwift, Apple Watch etc) and follow them in real time.
TrainingPeaks 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.
Whenever you need help with your training plan, we aim to respond to your emails within 24-hours. Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus three 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 (for example, we can’t analyse your data or edit your training plan) but for anything else relevant to your training, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.
We have a huge range of plans that enables you to select one that best meets your goals, schedule and ability. If you’re not sure where to start, read on below for a quick overview.
What type?
Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans are designed to allow you to recover from a tough season whilst maintaining your well-earned fitness. Generally, Masters plans are designed for athletes over 40 years old, although plenty of younger athletes love them too. The workouts are just as tough as with our standard training plans, but with more scheduled recovery days. Some find it easy to carry on with a normal training load, while others need to change their approach to training.
What length?
For the best outcome, count back from your “A” target race date and simply choose a plan to fill that gap (you can still work in other, smaller races during your plan). Note that longer plans start easier and progress more gradually than shorter plans. The body responds best to constant, gradual progression with regular recovery periods, and that’s exactly what our plans are designed to give you!
What level?
Choosing the correct level will help you get the most out of your plan. Generally, if you’ve never done this event before or currently train up to a few times per week, you might consider a Beginner plan. Alternatively, if you’ve done this event many times before or currently train 5+ times a week, you might consider an Advanced plan.
But don’t worry too much – we also let you swap the level for free within 14 days of purchase, if you find it too easy/hard!
Visit the MyProCoach Help Center for further guidance and to contact our Certified coaching team.
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 TrainingPeaks 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.
And you can also train for multiple events! 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
Trial Us With Our FREE TASTER Plans! (8- And 12-Week PDFs Only)
- No coach support, personal intensity zones or tracking software
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Perfect for your first long-distance duathlon- Premium, flexible plan
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INTERMEDIATE
For seasoned duathletes- Premium, flexible plan
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ADVANCED
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Under 40? Check our Long-Distance Duathlon standard plans.
Join Over 40,000 Successful Athletes
- RamunasIRONMAN 140.6, November 2019Sub 10 hour Chose 36 week IM plan for my first IM. Excellent guidance through 9 months of training led me to 9 hours 43 min IM finishing time. It was very motivating to see progress during several first months. The plan kept me disciplined when FTP, CSS flattened, especially in the longest... >> read moreChose 36 week IM plan for my first IM. Excellent guidance through 9 months of training led me to 9 hours 43 min IM finishing time. It was very motivating to see progress during several first months. The plan kept me disciplined when FTP, CSS flattened, especially in the longest training months. Very user-friendly integration with Garmin and TrainingPeaks. Highly recommend Phil’s plan to anyone who does not have a personal coach. << read less15 Nov 2019Lianne MorissetteSprint Triathlon, August 2019Crushed my goal and plan surpassed my expectations.... This is my first time using an online training plan and was skeptical. I’m focusing on sprint distance due to a chronic injury and my goal was to qualify for ITU World’s next year in the 45-49 ag. My A race was Provincials/World’s qualifier.....not only did I win my ag... >> read moreThis is my first time using an online training plan and was skeptical. I’m focusing on sprint distance due to a chronic injury and my goal was to qualify for ITU World’s next year in the 45-49 ag. My A race was Provincials/World’s qualifier.....not only did I win my ag by 10+ minutes, I placed third female overall! It all came together perfectly and I give most of the credit to my training plan that whipped me into shape in 12 weeks. I will definitely be using another myprocoach plan next season and highly recommend! << read less23 Aug 2019Boris IliykovIRONMAN 70.3, September 2019My best performance and my new personal best Never felt so good on a race day before. I was well prepared thanks to the advanced 70.3 plan and had my best swim/bike/run splits and even with a flat tire I was able to achieve a new personal best. The plan was well structured with the idea of training... >> read moreNever felt so good on a race day before. I was well prepared thanks to the advanced 70.3 plan and had my best swim/bike/run splits and even with a flat tire I was able to achieve a new personal best. The plan was well structured with the idea of training smart not long and and I was able to push hard for the entire race. Thank you! << read less22 Sep 2019
- Ben HarrisIRONMAN 70.3, July 2019Go for it, you will not be disappointed. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions,... >> read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. - I'm in top form and looking forward to my A race of IM Vichy later this year! << read less01 Jul 2019Nigel YeoIronman Hamburg July 2019Very Pleased Finisher This is the first time I have used an online training programme and wouldn't hesitate to recommend Phil's to anyone looking!! They keep you focused on your training and the plans are very well set out. Phil is always on hand for advice and help which is great, even when... >> read moreThis is the first time I have used an online training programme and wouldn't hesitate to recommend Phil's to anyone looking!! They keep you focused on your training and the plans are very well set out. Phil is always on hand for advice and help which is great, even when you pick up some slight injuries along the way. This ironman advanced plan got me to the finish line in Hamburg very happy indeed. Don't hesitate if you are looking you wont be disappointed. Many, Many Thanks...………………... << read less29 Aug 2019WhitneyIRONMAN 140.6, November 2019I am an IRONMAN! I used the Intermediate IRONMAN training plan for my first IRONMAN, and it was a huge success! And the coaches were extremely helpful and responsive when I had issues. I broke my arm 12wks out from race day, and they helped me plan around that to ultimately make it to... >> read moreI used the Intermediate IRONMAN training plan for my first IRONMAN, and it was a huge success! And the coaches were extremely helpful and responsive when I had issues. I broke my arm 12wks out from race day, and they helped me plan around that to ultimately make it to the finish line...2hrs faster than I had hoped for for my first IRONMAN! << read less01 Dec 2019
- Andres MorenoIRONMAN 70.3, October 2019Great 20 weeks of training I got the 20 Weeks IronMan 70.3 Beginner plan and it worked perfectly for me. This was my first ever half distance triathlon and I was able to get the right fitness for the event. The plan has a great structure, the intensity of the workouts is just right and... >> read moreI got the 20 Weeks IronMan 70.3 Beginner plan and it worked perfectly for me. This was my first ever half distance triathlon and I was able to get the right fitness for the event. The plan has a great structure, the intensity of the workouts is just right and the duration was good enough to still have time for other activities. I completed the race and I couldn't be more satisfied with the training plan. << read less24 Oct 2019Kyle MiersmaIRONMAN 70.3 & 140.6, 2019Easy to follow and great IRONMAN results!! Very structured, easy to follow training plans helped me to some great PBs for Ironman 70.3 and also used Phil's plan to train and finish my first full Ironman distance race!!! He takes the guess work out of it and with the Training Peaks partner, you can upload and swap... >> read moreVery structured, easy to follow training plans helped me to some great PBs for Ironman 70.3 and also used Phil's plan to train and finish my first full Ironman distance race!!! He takes the guess work out of it and with the Training Peaks partner, you can upload and swap dates to accommodate your busy life. << read less01 Sep 2019JanSprint/Olympic Triathlon, July 2019Masters triathlon win win ! I can highly recommend Phils training plans . I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. The training plan gives me a more balanced life and no niggles !!!... >> read moreI can highly recommend Phils training plans . I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. The training plan gives me a more balanced life and no niggles !!! In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . At 64 im racing as I did in my 40’s . So thanks Phil , I'm looking forward to my next race ! Jan << read less02 Jul 2019
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