Phil's Novice Olympic Tri + Email Access to Coach. 08 Weeks (4-6 hrs/wk).

Average Weekly Training Hours 05:14
Training Load By Week
Average Weekly Training Hours 05:14
Training Load By Week



An Olympic Distance training plan for novice triathletes.
Achieve your best ever race-fitness from 4-6 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 the fourth week is easier. Brick workouts and open water swims are included. To commence this plan you should already be able to swim 1200m with frequent rests, ride 50 mins, run 30 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.

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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 1
0:30:00
1100m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
4x50FC in Z2 + 20secs rest.
2x(25FC in Z4 + 25FC in Z2) + 20secs rest.

MAIN SET:
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.

Warm Down:
100m Choice

Sample Day 3
0:35:00
61.1TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 4
0:35:00
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
5mins in Z2. 
5mins as (15secs in Z4, 45secs easy in Z2)

MAIN SET:
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 5
0:35:00
1200m
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:
In Zone 2:
300 as (100FC, 50DRILL, 100PULL, 50DRILL).

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2.

Warm Down:
All in Zone 2:
200 alternating 25FC/25BACK.

Sample Day 6
0:30:00
41.2TSS
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity. You can jog/walk if you need to.

Sample Day 7
0:10:00
15.4TSS
Run off the bike, fast at first

Get off your bike and run for 5 minutes at Zone 4. Then settle down into Zone 2 for the remainder.

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.