NOVICE IRONMAN, 9 to 13 hours per week. 16 Weeks. Saturday Race. Re-usable.

Average Weekly Training Hours 09:29
Training Load By Week
Average Weekly Training Hours 09:29
Training Load By Week

Designed for Novice level Ironman triathletes, this plan will gradually build your speed, endurance and confidence for your key IRONMAN distance event.

"Too happy to wait to tell you - 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Thanks for everything. Amazing!" Andrew Mott, Cotswold 226, UK, July 2014.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan


You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Saturday. There are normally seven workouts per week, consisting of two swims, two cycles, two runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. The minimal requirements for this plan are that you can already swim 2.4 km (with rests), ride for 2 hours 45 and run for 1 hour and 30 minutes, not necessarily on the same day.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


- All our Advanced IRONMAN plans 

- All our Intermediate IRONMAN plans

- All our Novice IRONMAN plans 

- Browse our 130+ plans for all triathlon distances. 


Sample Day 2
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration over time. We'll also include technique work.

Check out the Instructions PDF for a guide on any abbreviations.
Warm Up:
200FC in Zone 2 +15secs rest, 
4x50 as (25DRILL*/25FC easy) +10secs rests, 100PULL in Zone 2 +15secs rest,
2x50 as (25DRILL/25FC) +10secs rests.

4x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 2
Strength & Conditioning Workout

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

Sample Day 3
Speed Endurance Bike

These bike workouts are designed to be done on an indoor bike trainer, although they can be done outside too. They will gradually increase your Functional Threshold Power, which is a key determinant of Ironman bike performance.
Warm Up: 
15mins in Zone 2.

Main Set:
12,11,10,9 minutes all in Upper Zone 3 +60secs recovery spins in Zone 1.

Warm Down:
5mins in Zone 2.

Sample Day 4
Speed Endurance Run

These run workouts are designed to increase your 1-hour run threshold pace, which is a key determinant of Ironman running performance.

Warm Up:
15mins in Zone 2.

3x8mins in low Zone 4 +60secs rests.

Warm Down: 
10mins jog in Zone 2

Sample Day 5
Pool Swim: Speed Endurance

These swim workouts will improve your ability to swim at a fast pace for increasingly longer distances.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).

10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

300 as (25KICK, 50 PULL) +30secs rest
300 as (25DRILL, 50 FC)

Sample Day 6
Aerobic Endurance Ride

Ride mainly in Zone 2. We'll build the duration of these workouts over time. It's natural that your intensity will go a little above and below Zone 2 on climbs and descents. Don't worry about that. Just try and keep a lid on your intensity when possible. Consume 40g-60g of carbohydrate per hour. That equates to 2 or 3 energy gels per hour. Get used to it now, so you're ready when you race an Ironman.

Sample Day 7
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road. This will get longer each week. Consume around 20 to 30g of carbohydrate per hour on all runs of 90-mins or longer. That's 1 to 1.5 gels per hour.

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.

Feel free to email any questions you may have: