NOVICE IRONMAN, 10 to 13 hours per week. 12 weeks. Sunday Race. Re-usable.

Average Weekly Training Hours 09:29
Training Load By Week
Average Weekly Training Hours 09:29
Training Load By Week

Designed for Novice level Ironman triathletes, this plan will gradually build your speed, endurance and confidence for your key IRONMAN distance event.

"Too happy to wait to tell you - 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Thanks for everything. Amazing!" Andrew Mott, Cotswold 226, UK, July 2014.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan


You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday. There are normally seven workouts per week, consisting of two swims, two cycles, two runs and a strength workout. There's a day off each week and every fourth week has lower training volume to help your body adapt and recover. The minimal requirements for this plan are that you can already swim 3km (with rests), ride for 4 hours and run for 2 hours, although not necessarily on the same day.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 2
Pool Swim, Speed Endurance

These swims will build your speed for Ironman race day. See attached instructions for the Key to abbreviations used.
Warm Up:
All in Zone 2 with 20secs rests between sets.
4x(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 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests,
4x50FC in Zone 4 +25secs rests.

Warm Down:
All in Zone 2.
200 choice, 100KICK

Sample Day 2
Strength & Conditioning Workout

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

Sample Day 3
Speed Endurance Bike

These workouts will increase your Functional Threshold Power, which is a key determinant of Ironman cycling ability.
Warm Up: 
15mins in Zone 2.

Main Set:
4x10mins in Upper Zone 3 +60secs recovery spin in Zone 1.

Warm Down:
5mins in Zone 2.

Sample Day 4
Speed Endurance Run

By running at your threshold pace (Zone 4), you can raise your lactate threshold. This will enable you to race faster and farther before fatigue sets in

Warm Up:
15mins in Zone 2.

3x10mins in Zone 4 +2mins jog recoveries.

Warm Down:
10mins in Zone 1 to Zone 2

Sample Day 5
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

8x50FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +20secs rests,
2x200FC in Zone 3 +30secs rests,
4x100PULL in Zone 2 +20secs rests,
8x50FC in Zone 3 +15secs rests.

Warm Down:
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

Sample Day 6
Aerobic Endurance Ride

Make sure you check out your Training Zones, attached to Day 1.
Ride mainly in Zone 2. You can dip into other zones, but ride 90% of the duration in Zone 2.

Sample Day 6
Run off the bike

A short run in Zone 2. Do this straight after your cycle workout.

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.

Feel free to email any questions you may have: