NOVICE Olympic Distance. HR, Feel, Power or Pace. Sunday Race. 8 Week. Re-usable.

Average Weekly Training Hours 04:49
Training Load By Week
Average Weekly Training Hours 04:49
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 1300m with rests, cycle for 65 minutes and run 32 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


- All our Advanced Olympic Tri plans 

- All our Intermediate Olympic Tri plans

- All our Novice Olympic Tri plans 

- Browse our 130+ plans for all triathlon distances. 


Sample Day 1
Pool Swim

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 
4x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests 

5x100 as (75FC in Zone 4/25BREAST in Zone 2) +30secs rests 

Warm Down 
200 as (50KICK/50FC) all in Zone 2 +15secs rest,
200 as (50BACK/50FC) all in Zone 2.

Sample Day 2
Zone 2 Run With Threshold Efforts

After a warm up, you just have two 5 minute tempo efforts 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.

Warm Up
10mins in Zone 2. 

2x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.

Warm Down
5mins in Zone 2

Sample Day 3
Pool Swim

Don't worry about how long these swim workouts take you. Stick to the session description. The stated duration (40 minutes) is just a rough estimate but everyone's different.

Warm Up:

200 alternating (50FC/50BREAST) in Zone 2 +30secs rest.
6x50 as (25FC hard/25FC easy) +15secs rests.


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

Warm Down
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Cycle Speed Session

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.

Have your running shoes ready to slip on, for the next workout after the cycle.

Warm Up:
15mins in Zone 2.

Main Set:
4x5mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 4
Run Off The Bike, Fast at First

As soon as you finish today's ride, slip your running shoes on and run. This helps train you for the feeling of transitioning from bike to run in a triathlon.

Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.

Sample Day 6
Aerobic Endurance Bike Workout

This is an aerobic endurance workout, so it's not supposed to feel particularly hard.

Warm Up:
10mins in Zone 2.

17, 15, 12 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.

5mins in low 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