Masters (40+) Standard (10/40/5km) Duathlon Training Plans
"Super chuffed! A Bronze Medal at the Duathlon World Champs!"
Kate Cadbury - Standard Duathlon
Is A Masters Standard-Distance Duathlon Plan Right For You?
Our Masters Standard-Distance Duathlon training 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 normal training plans, but with more scheduled recovery days. And more strength and conditioning work, so you stay strong and flexible.
Masters duathletes face different challenges to younger athletes. Families, busy careers and lack of sleep are just a few. That said, not all over 40 duathletes require a Masters-specific training plan. Some find it easy to carry on with a normal training load, while others need to change their approach to training.
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 Standard 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 Standard 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 Standard-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 Standard 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 Standard Duathlon
If you’re aiming to do a standard-distance duathlon, it’s sensible to do a sprint-distance duathlon as part of your buildup. A sprint duathlon is half the distance and will teach you a lot about what to expect on race day.
The biggest challenge of duathlon training is trying to fit 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. The workouts would be 20 minutes to 2 hours in duration. The best way to train for a duathlon is to carefully plan your training before you even start. Either by devising your own training plan or buying an expertly designed one.
Cycling Tips
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 2 hours in training. This will give you enough fitness for a standard duathlon, with a little to spare.
Another weekly ride should be more focused on speed, where you ride for an hour, including easy and harder efforts. For example, 4 x 10 minutes at just below your approximate 1-hour race pace, with two-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 enable you to 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 building up your speed and distances, to avoid injury. Your two key sessions each week should be an endurance run and a speed run. For example, your endurance run could start off at 20-30 minutes, and progress gradually to 60-70 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 2 minutes hard with 90-second 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 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 16 to 20 weeks to get fit and ready for a standard-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
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 Standard Duathlon Plans (6-24 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
BEGINNER
Perfect for your first standard distance duathlon- Premium, flexible plan
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INTERMEDIATE
For seasoned duathletes- Premium, flexible plan
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ADVANCED
Slash your race-times- Premium, flexible plan
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Under 40? Check our Standard-Distance Duathlon non-masters plans.
Join Over 40,000 Successful Athletes
- Kerry SmithLoved everything about it I followed the beginner Olympic triathlon program and loved it. At first it felt like I wasn’t doing enough, but soon realised I had been over training and by following Phil’s sweet spot training I actually started getting faster and stronger even though by time I was doing less. I... >> read moreI followed the beginner Olympic triathlon program and loved it. At first it felt like I wasn’t doing enough, but soon realised I had been over training and by following Phil’s sweet spot training I actually started getting faster and stronger even though by time I was doing less. I managed to catch a cold the week of my event, but despite this I was able to compete and finished the event within my time goal (less than 3hrs 30) and recovered well the next day. I felt strong throughout the event (well, except the last 3k which were up a very rude hill), and had confidence in my race pace and nutrition strategy which came with the training. I emailed the coaches several times in my training and the replies were prompt and very thorough. I also loved that the training sync’d to my Garmin watch and prompted me live during training. I’ve just downloaded the intermediate program and plan to try another Olympic in 6 weeks time and see if I can do it a bit quicker! Thank you, the plan was brilliant! << read less22 Feb 2020Chris SharkeyIRONMAN 70.3, December 2019Thank you! Just wanted to thank you for the training plan and your advice through the plan. I have just completed the Bahrain IRONMAN 70.3 and had a wonderful day. I smiled all the way through it. It was my first triathlon and was delighted with a time of just under 6 hours.09 Dec 2019Nick GoldstonIRONMAN 70.3, July 2019Plan Prepared Me Superbly! My race at IM 70.3 Santa Rosa went great! The plan prepared me superbly for it. I felt strong! Thanks so much for your guidance regarding the use of your plans.16 Sep 2019
- Sebastian BeharIronman 70.3, September 2019Great Plan I completed my first two IM70.3 (Santa Rosa and Santa Cruz 2019) with Phil's Intermediate IRONMAN 70.3 - 32 Weeks plan, both under 5 hours and 25 minutes. What’s great? Easy to follow, structured workouts, access to articles and tips, and that you can use it multiple times.10 Sep 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 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
- AlexIRONMAN, July 2019Thanks so much for your plan! Hi Phil, I would never have expected to improve so much in only 12 weeks. Your training plan (IM Intermediate, 12 wks) allowed me to improve my own record on IM70.3 by 25min to reach 4H51 at Les Sables d'Olonne and my IM record by almost 2 hours to reach... >> read moreHi Phil, I would never have expected to improve so much in only 12 weeks. Your training plan (IM Intermediate, 12 wks) allowed me to improve my own record on IM70.3 by 25min to reach 4H51 at Les Sables d'Olonne and my IM record by almost 2 hours to reach 10H48 at Roth. I am so happy with those achievements that I now decided to try a marathon plan for the end of my season. Next year, I will target to qualify for IM70.3 world championship and will definitely use your plan again! Thanks, Alex << read less12 Jul 2019MikeIRONMAN 140.6, December 2019100% Worth the Money Used the Advanced 40-week IRONMAN plan and absolutely loved it! I was between the Intermediate and Advanced plans, but with the support/advice from the coaches, I was confidently able to purchase the plan that best suited my goals. The one thing about this plan that stood out to me was... >> read moreUsed the Advanced 40-week IRONMAN plan and absolutely loved it! I was between the Intermediate and Advanced plans, but with the support/advice from the coaches, I was confidently able to purchase the plan that best suited my goals. The one thing about this plan that stood out to me was the organization: this plan works excellently for those busy during the weekdays. I was able to complete 85-90% of the workouts in medical school and during residency interview season, which I was extremely happy with. Second, there is a good balance with this plan because I never felt totally burnt out. There were some occasions I skipped a workout because I was feeling tired/fatigued. But overall, I never felt run into the ground--the plan is forgiving in that way. On the other hand, I felt FAR MORE physically prepared for this race than my first Ironman where I followed a different plan. And side note, the email support system was quick and helpful too! << read less03 Dec 2019Jonas OlsvikVery satisfied I've got to say, I have been really sceptical to buying a general training plan and thought that the best option is hiring a coach but the price of coaching service have turned me off that. MyProCoach I have found to be the perfect middle ground with excellent training plans... >> read moreI've got to say, I have been really sceptical to buying a general training plan and thought that the best option is hiring a coach but the price of coaching service have turned me off that. MyProCoach I have found to be the perfect middle ground with excellent training plans and super helpful email service. This is honestly the best training plan I have ever used. Thank you Phil and your entire crew! << read less05 Apr 2020
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