Novice IRONMAN 140.6. 20 Week. 9 to 14 hours per week. Includes email access to coach.

Average Weekly Training Hours 10:05
Training Load By Week
Average Weekly Training Hours 10:05
Training Load By Week

Designed for Novice IRONMAN 140.6 triathletes. This plan will develop your endurance, strength and speed, guiding you to race day with 7 workouts per week.

"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.

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 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 (with rests), cycle 2hr 45mins and run 1hr 35mins (not on the same day). Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 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.



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Sample Day 1
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to zones and abbreviations is in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 10 seconds rests:
100FC, 100KICK, 100PULL, 100BACK/BREAST, 100FC, 100PULL.

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

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

Sample Day 1
Strength & Conditioning Workout

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

Sample Day 2
Speed Workout. 3x(1,2,3)

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

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 Workout Reps

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. The goal is to raise the ceiling of your current running ability. 

Warm Up: 
15mins in Zone 2.

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

Warm Down:
5mins in Zone 2.

Sample Day 4
Threshold Pool Swim

These swims involve some hard efforts with regular recoveries. They will build your sustainable speed for race day. The guide to abbreviations is in the PDF attached to Day 1.

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

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 6
Aerobic Endurance Ride

Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. This is your long ride for the week, and it'll get longer over the coming weeks.

Sample Day 7
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This is your long run for the week and will build up throughout your training plan.

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