Novice IRONMAN 70.3. 8 Week. 8-9 hrs per week. Includes email access to coach.

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week

For first time IRONMAN 70.3 athletes or those with limited training time. This plan will gradually 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 in Luxembourg. 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. You can train using heart rate, feel, power or pace. To commence this plan you should already be able to swim 1900m with frequent rests, ride 2 hours 15 and run 75 minutes. You can start this plan any Monday.

• Screenshot of the first 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

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Sample Day 1
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 2
Sub Threshold Efforts

These workouts feature relatively short threshold and sub threshold efforts, with short rests. They will help to boost your sustainable power output without leaving you too exhausted. These sessions are best done on an indoor trainer, but can be done outdoors too.

Warm Up:
5mins in mid Zone 2, 
4 mins in upper Zone 2, 
60secs in low Zone 2.

15, 12, 8 mins all at upper Zone 3, with 2 minute recoveries in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
Threshold Efforts

These sessions involve a Main Set of efforts at a sustainable but hard intensity, with relatively short rests.

Warm Up:
15mins in Zone 2.

3x4mins in low Zone 4 +60secs rests in Zone 1.
3 mins in Zone 2.
3x4mins in low Zone 4 +60secs rests in Zone 1.

Warm Down:
5 mins in Zone 2.

Sample Day 4
Pool Swim, Speed Endurance

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:
200FC, 100KICK, 100PULL, 100BREAST/BACK all in Zone 2.

Three Sets Of 400: 
(200 in Zone 3, 100 in Zone 4, 2 x 50 in Zone 5, all with 15secs rests).
+1 minute bonus rest between sets.

Warm Down:
200 your choice all in Zone 2.

Sample Day 6
Race Practice Ride

This is a brick session, designed to gradually get you used to the demands of race day. 

Warm Up:
15 mins in Zone 2.

Main Set:
7 x (10mins in low to mid Zone 3, 5 mins in Zone 2).

Warm Down: 
15 mins in Zone 1 to 2.

Sample Day 6
Run off the bike

Get off your bike and run. Do the first 15 minutes in Zone 3. Then ease down into Zone 2 for the remaining 60 minutes.

Sample Day 7
Open Water Swim

Open water swim all in Zone 2. Take as many rests as you want. This first swim is just to get used to the environment. We'll do some faster sections from next week onwards, but just take it easy today.

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