Phil's Novice IRONMAN 140.6 + Email Access to Coach. 28 Weeks (7:30-14 hrs/wk).

Average Weekly Training Hours 09:06
Training Load By Week
Average Weekly Training Hours 09:06
Training Load By Week



An IRONMAN 140.6 training plan for novice long-distance triathletes.
Achieve your best ever race-fitness from 7:30-14 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 2100m, cycle 2hrs 25 minutes and run 75 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 3
0:40:00
1700m
Recovery Swim

All in Zone 2: 
200 as (100FC, 25BACK, 25BREAST/50FC).

Rest 30 secs.
500FC +30secs rest,
400PULL +25secs rest,
300FC breathe every 3 strokes +20secs rest,
200 alternating (50DRILL/50FC) +15secs rest,
100KICK.

Sample Day 3
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM1406-28

Sample Day 27
0:50:00
2000m
Threshold Pool Swim

WARM UP
All in Zone 2
3 x 200 as (50FC, 50FRONT SCULL, 50FC, 50MID SCULL) +15secs rest.

MAIN SET
400FC in Zone 4 +40secs rest,
300PULL in Zone 4 +30secs rest,
200BACK/BREAST in Zone 4 +20secs rest,
100KICK in Zone 4.

WARM DOWN:
400 in Zone 2 alternating (KICK/FC/PULL/BACK)

Sample Day 27
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-IM1406-28

Sample Day 30
0:45:00
59.6TSS
Aerobic Endurance Run

Nice steady social run in Z2.

Sample Day 31
0:50:00
59.8TSS
Speed Workout Bike

Warm Up:
15 mins in Z2. 

Main Set:
6 x (3 mins in upper Z4 to low Z5 + 2 min recoveries in Z1-2).

Warm Down:
5 mins easy spin in Z2.

Sample Day 32
0:42:00
58.8TSS
Speed Skill Run

Warm Up: 
15 mins in Z2.

Main Set:
2 x (3, 2, 1 mins in Z4 + 60 sec recoveries in Z1).

Warm Down: 
10 mins in Z2.

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.