Sprint Duathlon Training Plans

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The Best Way To Train For A Sprint Duathlon (5/20/2.5km)

A sprint distance duathlon usually involves a 5km run, a 20-km bike and a 2.5-km run, although these distances can vary slightly. The best way to train for a sprint duathlon is by making regular cycling and running a part of your lifestyle. Plus, some strength training, if you have the additional time. 

Top Training Tips For A Sprint Duathlon (5/20/2.5km)

The challenge of training for a sprint duathlon is trying to fit your training around everything else in your life. A good place to start is by getting an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.

To improve at both disciplines simultaneously, you need to train two or three times per week for each one. Sprint duathlon workouts are typically 20 to 90 minutes in duration, depending on your fitness and aims.

Aim to cycle two or three times per week, or more if you’re experienced. One of your weekly rides should be focused on endurance, where you gradually build up to riding 60 to 90 minutes in training. This will help you develop enough stamina for a sprint duathlon, with a little to spare.

Another weekly ride should be more focused on speed, where you ride for 30 to 60 minutes, including easy and harder efforts. For example, 3 x 10 minutes at approximate 1-hour race pace, with two-minute recoveries (plus a 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 an indoor trainer. Many indoor trainers enable you to wirelessly link to interactive cycling software like Zwift. This means you can ride with real people in a virtual environment – which can make 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. For example, start off by running 2 miles and increase your distance by 1 mile per month until you’re able to run at least four miles. Do most of your runs at chatting pace, even if it means you include some walking. This will help you steer clear of injuries. It’s also good to do some harder efforts but interspersed with plenty of easy stuff. Be patient with your running. Impatience leads to injuries, and consistency is your goal.

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 sprint duathlon plans. Not everyone can fit them in around their busy lives, on top of their running and cycling, but it’s good if you can. These workouts improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries.

Using A Sprint Duathlon (5/20/2.5km) 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 around 12 weeks to get fit enough to complete a sprint duathlon. The sooner you start, the more time you will have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days.

About Phil Mosley
About Phil Mosley

As an athlete and parent I know how challenging it can be to train effectively for endurance events. As a certified coach with over 20 years’ experience, I’ve found the biggest challenge to be 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 endurance sports 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 available for your family, friends and career. And the results have been great - read 80+ detailed testimonials here.

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Our Sprint Duathlon Plans (6-40 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.

We want to provide an affordable and effective training solution, including email coach support for any questions you may have. 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. We also give you full access to our online help centre, with videos and articles to help you train effectively.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. We give a few recommendations on how to best do this in our help centre.

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.

BEGINNER

Perfect for your first sprint duathlon
2:30-5:30 hrs per week, across 5-6 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.98/week!

INTERMEDIATE

For seasoned duathletes
4:15-7 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
5:30-9:30 hrs per week, across 6-10 workouts
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  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
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FEEDBACK FROM MY DUATHLON CLIENTS

I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Thank you so much for a great training plan. Everyone should be following them!
Patrick Keys - July 2018
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!wic
Robert Wickham - May 2017
Duathlete
I had a great race on Sunday, qualifying in 3rd and took 2 mins off my bike and dipped under the hour thanks to your training plan - I'll use another in the future. Thanks.
James Atkinson - Oct 2016
Duathlete

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Duathlon 5/20/2.5KM - 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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Duathlon 5/20/2.5KM - 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

Duathlon 5/20/2.5KM - 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