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5 Stars from 219 reviews

Standard Duathlon Training Plans

Choose from over 65 flexible plans from 6-40 weeks long in beginner, intermediate, advanced, masters (40+) and off-season versions!
Cadbury
5/5

"Super chuffed! A Bronze Medal at 2019 Duathlon World Champs!"

Kate Cadbury - Standard Duathlon
Phil-Head-and-Shoulders-cut

Why Use Our Training Plans?

JOIN OVER 20,000 SUCCESSFUL ATHLETES

Flexible, structured training for any level

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

The world's best training app

We use TrainingPeaks for personalised training zones, trackable progress and so much more - on any major training device.

Certified coach support (rated 5.0/5)

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

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Duathlon 10/40/5KM Plans with Coach Support

HOW IT WORKS

1. Choose from over 65 plans from 6-40 weeks long

With beginner, intermediate, advanced, masters (40+) and off-season plans – we’ll have the perfect one for you.

2. Activate your free TrainingPeaks™️ account

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

3. Get your online plan and start ticking off sessions!

Keep motivated with any of your training questions answered quickly by our team of certified coaches!

5 Stars from 219 reviews

About Phil Mosley

COACH & FOUNDER

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.

Standard Duathlon Training Plans

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, TrainerRoad 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.

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.

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. And more strength and conditioning work, so you stay strong and flexible. 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 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.

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.

TYPE OF PLAN:
STANDARD
MASTERS (40+)
Beginner (6-40wks)
Perfect in your first season
3-6 hrs
per week, across 5-6 workouts
Switch plans free within 14 days
Intermediate (6-40wks)
For seasoned Duathletes
4:30-8 hrs
per week, across 6-9 workouts
Switch plans free within 14 days
Advanced (6-40wks)
Slash your race-times
6-11 hrs
per week, across 6-10 workouts
Switch plans free within 14 days
Beginner (6-24wks)
Perfect in your first season
3:15-6 hrs
per week, across 5-8 workouts
Switch plans free within 14 days
Intermediate (6-24wks)
For seasoned Duathletes
5:15-8:15 hrs
per week, across 6-9 workouts
Switch plans free within 14 days
Advanced (6-24wks)
Slash your race-times
7:15-11:30 hrs
per week, across 6-10 workouts
Switch plans free within 14 days
OR
FITNESS MAINTENANCE (4-24 WKS)
Our Sprint/Standard Duathlon fitness maintenance plans are designed to maintain your well-earned fitness whilst recovering from a tough season.
5 Stars from 219 reviews

Join Over 20,000 Successful Athletes

  • Kate CadburyApril 2019Standard Duathlete Avatar
    Kate CadburyApril 2019Standard Duathlete
    Standard Duathlete, April 2019

    Super chuffed! with a Bronze Medal at 2019 Duathlon World Champs -

    20 Apr 2019
    Daz Red Avatar
    Daz Red
    Sprint Duathlon, July 2019

    Choosing My Pro Coach for my training plan has honestly been the best thing I have done since I started running 3 years ago. I'm a strength and conditioning coach and the plan has changed the way I train. Training myself previously I'd become very susceptible to injury as I was over training and pushing harder every session. The 24 week advance sprint duathlon plan has really improved my training and my fitness and... >> read more

    08 Jul 2019
    Serter Büker Avatar
    Serter Büker
    Duathlete, May 2020

    Perfect Plan First of all, thank you for the great Duathlon Plan which I purchased nearly 6 months ago. I have 3 'A' races this year but only one I can complete only because of COVID. I finished 3rd in my age group on Turkish Triathlon Federation Cross Duathlon Race. Now I... >> read more

    12 May 2020
  • Patrick KeysDuathlon - Standard
    Duathlon - Standard

    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! _

    07 Jul 2018
    Peter R
    Sprint Duathlon, October 2020

    All in all a great experience Just wanted to drop a quick note to thank you for the training plan and the few questions that I did have along the way were answered quickly and efficiently with no fuss. I will admit I was slightly skeptical at first of having an off-the-shelf plan but as my... >> read more

    08 Oct 2020
    Adam S Avatar
    Adam S
    Duathlete, August 2021

    Definitely worth it! Great Duathlon Training Plan. Average min per mile has come down for my running and an increase in FTP on the bike. Worth every penny!!!

    19 Aug 2020
  • Sofie
    Duathlete, July 2020

    The first plan that I managed to follow for such a long time. The first plan that I managed to follow for such a long time. Well structured, easy to use plan that does not require too much technology and data. It brought me in a very good shape and I will for sure use a following workout plan.

    16 Jul 2020
    Lai KH
    Duathlon Plans, March 2020

    Duathlon The training plan is efficient and effective. It allows me to train with objective everyday and more importantly, rest when I should.

    29 Feb 2020
    Elise Gianchino
    Duathlon, November 2019

    Balancing training with life and work I have used Phil Mosley's training plans training for South African Duathlon Championships 2018 where I won my age group ladies 40-44 and qualified to go to Worlds. Thank you for these plans they really work, balancing training with life and work.

    20 Nov 2019

A Growing Community Of Athletes

SOME OF MY ACHIEVEMENTS TO DATE

+
Premium training plans
+
Successful athletes
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Plans activated

*on average athletes use their plan twice (our plans can be activated multiple times for free)

5 Stars from 219 reviews

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Preview or Buy Now!

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

Preview or Buy Now!

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

Preview or Buy Now!

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

Preview or Buy Now!

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

Duathlon 10/40/5KM - Beginner Masters Plans:
NEW: Pay monthly for unlimited premium training?
Prices in USD. A local sales tax may apply in some countries.
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Duathlon 10/40/5KM - Intermediate Masters Plans:
NEW: Pay monthly for unlimited premium training?
Prices in USD. A local sales tax may apply in some countries.
Preview or Buy Now!

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

Duathlon 10/40/5KM - Advanced Masters Plans:
NEW: Pay monthly for unlimited premium training?
Prices in USD. A local sales tax may apply in some countries.