Phil's Novice IRONMAN 140.6 + Email Access to Coach. 20 Weeks (8:30-14 hrs/wk).

Average Weekly Training Hours 09:31
Training Load By Week
Average Weekly Training Hours 09:31
Training Load By Week



An IRONMAN 140.6 training plan for novice long-distance triathletes.
Achieve your best ever race-fitness from 8:30-14 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

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

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should be able to swim 2500m, cycle 2hrs 45 minutes and run 1hr 35 minutes (not on the same day). Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday. Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

A Recognized Expert, As Featured On:





Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day -4
0:45:00
Strength & Conditioning Workout

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

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 0
1:00:00
2500m
Threshold Pool Swim

These swims involve some hard efforts with regular recoveries. They will build your sustainable speed for race day.

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x150 as (50FC, 50DRILL, 50FC)

MAIN SET:
4x200FC 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,
4x50FC in Zone 4 +20secs rests.


Warm Down:
All in Zone 2.
200 choice,100BACK/BREAST.

Sample Day 1
2:45:00
119.8TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 2
1:35:00
128.2TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 17
0:40:00
1700m
Easy Swim

All in Zone 2 with 30 secs rests:
500FC,
400PULL,
300FC breathe every 3 strokes,
200 alternating (50DRILL/50FC),
100KICK,
200PULL.

Sample Day 19
0:50:00
2000m
Threshold Pool Swim

Warm Up:
All in Zone 2 with 10secs rests:
200FC, 100KICK, 200PULL, 100FC Breathe every 3 strokes.

MAIN SET:
All with 30secs rests.
400FC in low Zone 4,
300PULL in low Zone 4,
200 in low Zone 4 as (FC/BACK/BREAST/FC),
100KICK in low Zone 4.

Warm Down
400 in low Zone 2 as (FC/BACK/BREAST/FC),

Sample Day 19
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM1406-20

Phil Mosley
|
My Pro Coach

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

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.