Phil's Novice IRONMAN 140.6 + Email Access to Coach. 32 Weeks (6:30-14 hrs/wk).

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

An IRONMAN 140.6 training plan for novice long-distance triathletes.
Achieve your best ever race-fitness from 6:30-14 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 1900m, cycle 2hrs and run 60 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
Strength & Conditioning Workout

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

Sample Day 1
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.

1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.

Warm Down:
400m Choice

If you use yards, do this test in yards. If you use meters, do this test in meters.

Sample Day 2
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12mins in Z2. 
5mins as (15secs in Z4, 45secs easy in Z2)

20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 4
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and/or average heart rate. 

Warm Down:
5 mins in Z1 to Z2 (easy)

Sample Day 5
Pool Swim, Speed

These swims involve some hard efforts with regular recoveries. They will build your sustainable speed for race day. We'll start off fairly easy and build up gradually.

Warm Up
200FC in Zone 2

Main Set
3 x 300FC in Zone 4 + 45secs rests.
2 x 50FC in Zone 5 +10secs rest.
4 x 25FC in Zone 5 +10secs rests.
1 x 100FC in Zone 4 +15secs rest.
1 x 200FC in Zone 4 +30secs rest.
1 x 200FC in Zone 4 +45secs rest.

Warm Down:
100 as BACK/BREAST/PULL/FC all in Zone 1.

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 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.