Phil's Novice Olympic Tri + Email Access to Coach. 24 Weeks (4-7:30 hrs/wk).

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



An Olympic Distance training plan for novice triathletes.
Achieve your best ever race-fitness from 4-7:30 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"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 but I enjoyed the training more." Grace Nalani, Sept 2015.

"Never a real athlete, and approaching 60, I bought your low volume training program. I found it to be clear, educational and with a perfect pace of progression. It took me safely from the couch to the race. Thanks for helping me achieve an important personal goal. I feel great." John Clark 12th June 2018

More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, 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 already be able to swim 800m with frequent rests, ride 40 mins, run 20 mins, not all on 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.

A Recognised Expert, As Featured On:





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Sample Day 1
0:45:00
Strength & Conditioning Workout

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

Sample Day 5
0:30:00
800m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the 'How To Use Your Training Plan' PDF link on Day 1.

Warm Up:
All in Zone 2 with 20secs rests.
100FC, 100KICK, 50FC DRILL* (see attached description), 50FC

MAIN SET:
2x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

Warm Down:
100 as (breast/back) in Zone 2.

Sample Day 7
0:40:00
32.7TSS
Aerobic Endurance Ride

A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.

Sample Day 10
0:30:00
900m
Aerobic Endurance Pool Swim

Warm Up:
All in Zone 2 with 15secs rests:
100FC
50 MID SCULL DRILL*, 
100FC,
50 MID SCULL DRILL*,
100FC.

MAIN SET:
4x100PULL - do each 100m slightly faster than the previous. Work through from Zone 2 to Zone 4 +15secs rests.

Warm Down:
100 easy mixed strokes all in Zone 2.

Sample Day 10
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Nov-Olympic-24

Sample Day 11
0:35:00
39.5TSS
Speed Skill Bike

Warm Up:
5 mins easy Zone 2
5 mins as (10secs in Zone 4 to 5, 50secs easy in Zone 2)

MAIN SET:
All at upper Zone 4:
4x3 mins (with 2 mins recoveries in low Zone 2)

Warm Down:
5 mins in Zone 2

Sample Day 13
0:21:00
28.9TSS
Speed Skill Run

Warm Up:
10 mins easy, chatting pace, Zone 2.

MAIN SET:
2 minutes in Zone 4.
1 minute in Zone 2.
2 minutes in Zone 4.
1 minute in Zone 2.

Warm Down:
5 mins in Zone 2.

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.