NOVICE Olympic Distance. HR, Feel, Power or Pace. Sunday Race. 20 Week. Re-usable.

Average Weekly Training Hours 05:20
Training Load By Week
Average Weekly Training Hours 05:20
Training Load By Week

Designed for Novice triathletes, this plan will gradually build your speed, endurance and confidence for your target Olympic or International distance triathlon event.

"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.


• Email access to the author

• 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 other races into your plan


Minimal requirements are that you can already swim 900m with rests, cycle for 50 minutes and run 25 minutes, not on the same day. You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Sunday. 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 boost recovery. 

• 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 1
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 
3x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests 

4x100 as (75FC in Zone 3/25BREAST in Zone 2) +30secs rests 

Warm Down 
200 as (50KICK/50FC) all in Zone 2

Sample Day 2
Aerobic Endurance Run

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

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 3
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:

100 as (50FC/50BREAST) in Zone 2 +30secs rest.

4x25 half-length sprints as (12.5FC hard/12.5FC easy) +15secs rests.


5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests 

Warm Down 
200 alternating (25BACK/25FC) in Zone 2

Sample Day 4
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 right now, just make sure it's harder than the Warm up and Warm down. 

Warm Up:
15mins in Zone 2.

Main Set:
3x5mins in Zone 4 +2mins recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 6
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:

5mins in Zone 2.

14*, 12*, 10* mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.

*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.

Warm Down
5mins in low Zone 2

Sample Day 7
Zone 2 Run With 2x4mins at Threshold

After a 10 minute warm up, pick up the pace for two 4-minutes efforts. Then warm down for 5 minutes. Don't worry about how fast you run at this stage.

Warm Up
10mins in Zone 2. 

2x4mins in Zone 4 +60secs rest (walk/jog).

Warm Down
5mins 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.

For help finding your plan, email me: or visit