16 week standard distance duathlon training plan

Standard Distance Duathlon Training Plan

Duration: 16 Weeks
Level:  Intermediate / Experienced
Training Zones: Heart Rate / Speed / Power / RPE

Training Plan

Our 16 week training plan to improve your times over the standard distance duathlon (10k/40k/5k). Complete structure and key specific workouts will be planned out to your chosen event. Based off heart rate, speed and/or power. Our key workouts will help improve your running and cycling, thus improving your time over the standard distance. Recommended for the duathlete with knowledge of heart rate and power training, with at least 2 years experience completing duathlons.


Buy Now to Start Your Training Plan

Our training plans include a free 60 minute consultation with our coach. Our coach then bases the schedule around your fitness and lifestyle. All paid plans are built for you.



Sub 5 Hour Ironman 70.3 Training Plan

16 week Beginner Duathlon training plan

16 Week Beginner Olympic Distance Triathlon Training Plan

Duathlon standard distance Training Plan

18 Week Powerman Duathlon Training Plan

Ironman Lake Placid Bike Training Plan

18 Week Ironman Run Training Plan

18 Week Beginner 70.3 Ironman Training Plan

36 Week Beginner Ironman Training Plan

36 Week Intermediate Ironman Training Plan

16 Week Olympic Distance Triathlon Training Plan

Sub 10 Hour Ironman Training Plan

18 Week Sub 6 Hour Ironman 70.3 Training Plan

Ironman 70.3 Run Training Plan

Ironman Bike Training Plan

Choosing Sportcoaching

Choosing Sportcoaching has been one of the best things I have done for my triathlon since I started 5 years ago. When I was training myself I was always fighting injuries and overtraining. Now I have been injury-free for 6 months and already seen a marked improvement over my running and cycling results
- Phil Jones

Sportcoaching provides very structured training

Sportcoaching provides very structured training plans and has helped me to some great personal best times this year. I also used Graeme's training to help me finish my first Ironman this year. He helps me take the guesswork out of training and is always available whenever I ask a question. Highly recommended.
- Keith Hollar

Very much appreciate the time and help

Graeme brakes down the training in a simple and understandable way. For a newbie into triathlon like me, this is super important. He introduced me to training with power and has also taken his time to teach me how to understand the data correctly. He is constantly available no matter the time and has really helped me improve already in such a short period. Very much appreciate the time and help he has given me.
- Steve Campbell


Each Training plan is built for you without the added cost of a coach analyzing your data. Giving you the best of a custom plan without the added monthly cost.


All plans below are available via trainingpeaks or in a downloadable pdf file. Making it easier for you to follow and understand.


All training plans come with a free 60 minute consultation so our coach can gather as much data and knowledge about your past training as needed.


Once we have had our free consultation, our coaching will begin the training plan and deliver it to you within 12 hours.


Full details are provided for each workout. Our workouts are also available to be exported to Zwift, Garmin, Suunto and other platforms.


Our training plan zones are based around your past data and using heart rate, speed and/or power. If you don’t have any past data our plan will be based on perceived exertion

Want to Know More?

Duathlon Training Plans

How to get started
– Choose one of our duathlon training plans
– Fill out the relevant information and check out, alternatively contact us via mail and we will explain the relevant options for you.
– Download Training Peaks from your App Store and setup your account here.
– Connect your athlete account to SportCoaching account by clicking here .
– Once you have chosen your training plan and made payment, you will be contacted to arrange a meeting via Skype or whatsapp.


What You Need To Know?

All our training plans are custom built to each person. This means after purchasing a training plan, we will contact you for a meeting where we look at your current fitness and analyze your past training. We then starting building your chosen training plan. Once the plan is finished, we then upload it to your Trainingpeaks account where you can access this on any mobile or computer.


(no title)