Novice IRONMAN 70.3. 20 Week. 8 to 10 hours per week. Includes email access to coach.

Average Weekly Training Hours 08:02
Training Load By Week
Average Weekly Training Hours 08:02
Training Load By Week

For first time IRONMAN 70.3 athletes or those with limited training time. This plan will build your fitness and confidence, guiding you through to race-day with seven workouts per week.

"Thanks for guiding me towards my first Ironman 70.3 last weekend. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.

What's Included?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad and more

• Full lifetime access, including upgrades

Is This Plan For You?

There are 7 workouts per week with 2 swims, 2 cycles, 2 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included later in the plan. You can train using heart rate, feel, power or pace. You should already be able to swim 1800m with frequent rests, ride 2h15 and run 70 mins (not on the same day). You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of hardest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.



Full Coach Biography

Need A Different Plan?

- All our Advanced IRONMAN 70.3 plans

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans

- Browse all our plans

Sample Day 1
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 1
Threshold Pool Swim

These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer. Full instructions are provided in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 10secs rests between sets.
2x(50FC, 50DRILL, 50FC)

3x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests.

Warm Down:
All in Zone 2.
200 choice,

Sample Day 2
Speed Skill Bike

These workouts feature relatively short sharp efforts, with short rests. They will prepare you for the longer threshold sessions later in the plan. These sessions are best done on an indoor trainer, but can be done outdoors too.

Warm Up:
15mins easy in Zone 2,

1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 3
Speed Skill Run

These workouts involve a main set of short, high intensity efforts with relatively long rests. They will increase your speed before we start focussing on longer efforts later in the plan. 

Warm Up: 
15mins in Zone 2.

10 x 90 secs. Aim for Zone 5. +2:00 jog recoveries in Zone 1-2.

Warm Down:
5mins in Zone 2.

Sample Day 4
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run. 

Warm Up:
All in Zone 2:

3 x 150FC in Zone 2 +10secs rests,
50 KICK in Zone 4 +10secs rest,
3 x 150FC in Zone 2 +10secs rests,
50 KICK in Zone 4 +10secs rest,
2 x 150FC in Zone 2 +10secs rest.

Warm Down:
200 your choice in Zone 1-2.

Sample Day 6
Easy Run Off The Bike

Easy/steady run in Zone 2.

Sample Day 6
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2. At some point (once you're warmed up) do 3x10 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: or visit