NOVICE Ironman Plan, 12 hours per week. 8 Weeks. Sunday Race.

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week

Designed for Novice Ironman triathletes, this training plan will gradually build your endurance, speed and confidence in time for your key event. Athletes who've followed this plan have gone on to conquer Ironman events all over the world. 

"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, July 2014

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Monthly email training advice
  • Advice on how to incorporate several races into your plan
  • Training zones using feel, heart rate, power or pace

 

IS THIS PLAN FOR YOU?

There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 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. With just 8 weeks to go, 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 on the same day.

  • Screenshot of first 2 weeks (JPG)
  • Reviews of Phil Mosley training plans
  • Email: info@myprocoach.net

 

AUTHOR

Phil Mosley: "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. 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."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 2
1:00:00
2500m
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:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.

WARM DOWN:
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 2
0:45:00
Home or Gym Strength & Conditioning Workout

The idea of these workouts is to improve muscle control and posture - not to get really big and muscly. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.

Warm Up:
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine).

Main Set:
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Once you can do 20 easily, start using light dumbbells.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold).
- Side plank (1 rep only - as long as you can hold on each side).
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)


Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 3
0:15:00
Run off the bike, fast at first

Run straight after your cycle workout, as (5mins in Zone 3, 10mins in Zone 2)

Sample Day 3
1:14:00
Speed Endurance Bike

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

Main Set:
5x10mins at upper Zone 3 +60secs recoveries in Zone 1.

Warm Down:
5mins in Zone 2.

Sample Day 4
0:59:00
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.

MAIN SET:
5x7mins in low Zone 4 +60secs jog recovery in Zone 1 or Zone 2. 

Warm Down:
5mins jog in Zone 1 to Zone 2.

Sample Day 5
1:20:00
3600m
Pool Swim Aerobic Endurance

These sessions will be done at lower intensities. We'll also include technique work. 

Warm Up:
All in Zone 2 with 20secs between sets.
200FC,
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).


MAIN SET:
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.


Warm down:
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
200KICK,
200PULL,
200FC.

Sample Day 6
4:15:00
Aerobic Endurance Ride

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

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.

I am always available to answer any questions you may have about your plan.