Novice 5150 Triathlon Program - 8.5 hours Max - 12 weeks

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Novice 5150 Triathlon Program - 8.5 hours Max - 12 weeks



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12 Weeks

Typical Week

3 Swim, 1 Other, 3 Run, 2 Bike, 1 Day Off, 1 Strength, 1 Brick

Longest Workout

0:48 hrs swim
1:30 hrs bike
1:06 hrs run

Plan Specs

triathlon olympic beginner multi day hr based

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

This training plan is designed for the time-crunched Novice 5150 participant who wants to successfully complete the event.
The program includes an initial TEST week. You will then build from week 2 to 10 week, taper down in week 11 for the race and have recovery week afterwards.

Training time builds from 7 hours and 15 minutes to a maximum of 08 hours and 44 minutes.

After completing the tests, please email your results to .
Your training zones will be re-calculated and emailed to you.
This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:19
Training Load By Week
Average Weekly Training Hours: 07:19
Average Weekly Breakdown

Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Sample Day 1

Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 2

Run Test - 5km TT

Download attached PDF

WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 3

Bike Recovery

Easy Spin on the Indoor Trainer

Sample Day 4

Swim Endurance

200m swim
100m kick

300m swim
30 secs rest
4 x 50m (25m drill, 25m steady swim)
30 secs rest between

repeat 2 times

100m easy swim

Sample Day 5

Bike Test - 20 min FTP

Download the PDF attached

20 min easy spinning

3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin

1 x 5 mins (hard, but not so hard that you can't complete the effort)

1 x 10 mins easy

1 x 20 mins TT effort (like the previous 5-minute effort, keep in control, hard but steady, you don't want to over cook it and fail at the end)

15 mins easy spin

Sample Day 6

Run Endurance

15 mins Z1
15 mins Z2
3 mins walk
15 mins Z1
15 mins Z2
3 mins walk

Sample Day 6


Download the PDF attached

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