NOVICE International (Olympic) Distance Triathlon Plan, 4 to 5 hours per week. 12 weeks.

Average Weekly Training Hours 04:28
Training Load By Week
Average Weekly Training Hours 04:28
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
900m
Pool Swim 1

Don't stress about getting the Training Zones perfect at this stage, just try to differentiate between easy and hard.

You can click on paper click icon above, for your swim drill description and image.

See the instructions (attached to Day 1) for more information about these swim sessions.

Warm Up:

(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest).

Main Set:

Some harder efforts in this section:
100FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
100PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
100FC in Zone 4.

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
Easy Run with a Short Tempo Section

After a warm up, you just have a 5 minute tempo effort and then a warm down. During the warm up and warm down, you should be going slow enough to maintain a conversation if you wanted to.

Check out the Proprioceptive Cue in the separate workout below, for technique advice.

Warm Up:
7mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
5mins in Zone 4.

Warm Down:
5 mins easy Zone 2 jog

Sample Day 3
0:30:00
1000m
Pool Swim 2

Don't worry about how long these swim workouts take you. Stick to the session description. The stated duration (30 minutes) is just a rough estimate but everyone's different.

Warm Up:
6x50FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 4 +15secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 4 +15secs rests.

Warm Down:
All in Zone 2...
2x50BACK +10secs rests,
2x50BREAST +10secs rests,
2x50FC +10secs rests.

Sample Day 4
0:39:00
Cycle Speed Session 1

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:
8mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
5x2mins efforts in to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)


Warm Down:
10mins in Zone 2

Sample Day 6
0:50:00
Aerobic Endurance Bike Workout 1

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 10mins in mid Zone 2.


MAIN SET:
5x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.

Warm Down:
10 mins easy in low Zone 2 or Zone 1

Sample Day 7
0:26:00
Aerobic Endurance Run 1

Run in Zone 2, nice and easy. This shouldn't feel too hard. If it does, you're going too fast - in which case, do a few walking sections.

Stretch afterwards - 10mins of leg stretching including calf, hamstring and glute stretches. 30secs per stretch.

Sample Day 7
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 strong. 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. Hold light dumbbells once you can do 20 easily.
- 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.

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.