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Masters (40+) Standard (10/40/5km) Duathlon Training Plans

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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?

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).

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

Our Standard Duathlon Masters plans 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 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. 

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.

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.

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.

We include two 45-minute strength and conditioning sessions per week with our standard 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 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.

About Phil Mosley
About Phil Mosley

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?

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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 Standard Duathlon Plans (6-24 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.

Under 40? Compare these with our Non-Masters 10/40/5km Duathlon plans ▸

BEGINNER

Perfect for your first standard distance duathlon
3:15-6 hrs per week, across 5-8 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $3.29/week!

INTERMEDIATE

For seasoned duathletes
5:15-8:15 hrs per week, across 6-9 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $3.29/week!

ADVANCED

Slash your race-times
7:15-11:30 hrs per week, across 6-10 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $3.29/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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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+) Standard 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

Preview or Buy Now!

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

Masters (40+) Standard 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+) Standard 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