NOVICE International (Olympic) Distance Triathlon Plan. 3 to 7 hours training per week. 24 weeks.

Average Weekly Training Hours 05:00
Training Load By Week
Average Weekly Training Hours 05:00
Training Load By Week

Designed for Novice triathletes, this training plan will gradually build your fitness, confidence and race readiness in time for your target race.  Athletes who've followed this plan have gone on to conquer International (Olympic) distance triathlons all over the world. 

"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster and enjoyed the training workouts more, but my average HR during the race dropped by 20 BPM which to me was huge." Grace Nalani, 2015.

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • 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. The minimal requirements are that you can already swim 900 metres (with rests), cycle for 45 minutes and run for 25 minutes, not all on the same day.

  • Screenshot of the 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 1
0:25:00
600m
Pool Swim

These swims will start with short efforts and rest periods. The distances will progress over time. There are swim drills to follow (see paper click icon). Don't worry about the training zones too much this week, just focus on doing the distances if you can.

Warm Up:
Easy does it, let's warm up gradually:
50FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
50PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest.

Main Set:
Some harder efforts in this section:
50FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
50PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.

Warm Down:
Relax and take it easy for this section:
50BACK in Zone 2 +20secs rest,
50BREAST in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50FC in Zone 2.

Sample Day 2
0:20:00
Aerobic Endurance Run

A nice easy run in Zone 2. This shouldn't feel too hard - you should be able to maintain a conversation. Feel free to adopt a run/walk strategy to keep your intensity in Zone 2.

Sample Day 3
0:25:00
600m
Pool Swim

Don't worry if these swim workouts take you more or less time than we've suggested - it doesn't matter.

Warm Up:
8x25FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
2x25FC DRILL* in Zone 2 +5secs rests,
2x25PULL in Zone 4 +15secs rests,
2x25FC DRILL* in Zone 2 +5secs rests,
2x25FC in Zone 4 +15secs rests.

Warm Down:
All in Zone 2...

2x25BACK +10secs rests,
2x25BREAST +10secs rests,
2x25KICK +10secs rests,
2x25FC +10secs rests.

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

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

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 4
0:25:00
Cycle Speed Session

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. Don't worry too much about your exact intensity during the Main Set, just make sure it's harder than the Warm up and Warm down.

Warm Up:
10 minutes easy cycling in Zone 2


MAIN SET:
3 x 2 minute efforts in Zone 3 to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)


Warm Down:
5 minutes in Zone 2

Sample Day 6
0:32:00
Aerobic Endurance Bike Workout

This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance. 

Warm Up:
Ride easy for 10 minutes in Zone 2.


MAIN SET:
3 x 5 minutes at the top end of Zone 2, with 60 seconds rests in Zone 1.

Warm Down:
5 minutes easy in low Zone 2 or Zone 1

Sample Day 7
0:20:00
Easy Run with One Short Tempo Section.

After a 10 minute warm up, pick up the pace for 5-minutes and then warm down for 5 minutes. Don't worry about how fast you run at this stage.

Warm Up:
10mins easy run or run/walk in Zone 2.


MAIN SET:
5 mins Tempo Run in Zone 3 to Zone 4.


Warm Down:
5 mins easy Zone 2 jog or run/walk

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.