NOVICE IRONMAN. Winter Base Training. 6 to 11 Hours Per Week. 16 Weeks. Re-usable.

Average Weekly Training Hours 07:53
Training Load By Week
Average Weekly Training Hours 07:53
Training Load By Week

Designed for Novice Ironman triathletes, this training plan will gradually build your endurance and speed throughout the winter months. After completing this plan you'll need just 8-12 weeks of race specific training leading up to your key 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.


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• 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. 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 a lower training volume to help your body adapt and recover. The minimal requirements are that you can already swim 1500m, cycle for 2 hours and run for 1 hour, although not necessarily all 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
Strength & Conditioning Workout

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

Sample Day 2
Pool Swim, Speed

These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. See attached instructions for the Key to abbreviations used. 

Warm Up:
All in Zone 2.
200FC, 100KICK, 100PULL

4 x 200FC in low Zone 4 +45secs rests.

Warm Down:
300 easy choice swim

Sample Day 3
Cycle Speed Session

These sessions can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.

Warm Up:
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).

5x3mins hard efforts in Zone 4 to 5 (+2mins recoveries in Zone 1 or Zone 2)

Warm Down:
10mins easy cycling in Zone 2

Sample Day 4
Run Speed Workout

In the first 12 weeks of this program we'll focus one session per week on increasing your run speed and efficiency.

Warm Up: 

10mins easy jog in Zone 2.
5mins as (10secs at approx 5km race pace, 50secs in Zone 2).

7x400m. Aim for your 3k to 5k race pace (Zone 5). +400m jog recoveries.

Warm Down:
5mins slow jog in Zone 2.

Sample Day 5
Aerobic Endurance Pool Swim

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.
100FC +10secs rest. 
2 x 200 as (50FC, 100KICK, 50FC) + 20secs rests.

All in Zone 2.
300PULL +30secs rest, 
200PULL +20secs rest.
100PULL +10secs rest,

100FC +10secs rest,
200FC +20secs rest,

Warm Down: 
50BACK/50BREAST all in Zone 2.

Sample Day 6
Aerobic Endurance Ride

These endurance workouts will gradually build up to a point where 4 to 5 hour rides feel normal. 

Ride in Zone 2 at a steady, conversational pace. You can go into Zone 3 up any hills.

Sample Day 7
Aerobic Endurance Run

Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours 30 in training without feeling excessively tired afterwards. 

Keep the intensity in Zone 2 at all times. Do this on flat soft ground/trails if possible.

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