Phil's Novice IRONMAN 140.6 + Email Access to Coach. 36 Weeks (6-14 hrs/wk).

Average Weekly Training Hours 08:52
Training Load By Week
Average Weekly Training Hours 08:52
Training Load By Week



An IRONMAN 140.6 training plan for novice long-distance triathletes.
Achieve your best ever race-fitness from 6-14 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 1800m, cycle 1hr 45 minutes and run 50 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.

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Sample Day 1
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM1406-36

Sample Day 6
3:40:00
189.1TSS
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2. At some point (once you're warmed up) do 3x12 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.

Sample Day 7
1:55:00
163.3TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2.

Sample Day 8
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM1406-36

Sample Day 13
3:50:00
199.4TSS
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2 today. At some point (once you're fully warmed up) do 2x20 minute efforts at upper Zone 3 to low Zone 4 with a 3-minute recovery in Zone 1- 2.

Sample Day 14
2:00:00
170.6TSS
Aerobic Endurance Run

Run mainly in Zone 2. Preferably off road.

Sample Day 21
2:05:00
177.9TSS
Aerobic Endurance Run

Run mainly in Zone 2.

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.