NOVICE Olympic Distance. HR, Feel, Power or Pace. Sunday Race. 4 Week. Re-usable.

Average Weekly Training Hours 04:40
Training Load By Week
Average Weekly Training Hours 04:40
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


With just four weeks to go, minimal requirements are that you can already swim 1500m with rests, cycle 70 minutes and run 35 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 a race taper week at the end. 

• Screenshot of the first 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
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:
10mins in Zone 2.

Main Set:
8, 7, 6mins in Zone 4 +60secs recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 1
Run Off The Bike, Fast at First

As soon as you finish cycling, slip your running shoes on and run:

Run 5mins run in Zone 4, then jog for 10mins in Zone 2.

Sample Day 2
Zone 2 Aerobic Endurance Run

A steady run today, at a relatively easy Zone 2 pace. If you can't hold a conversation, you're going too fast. You may need to walk/run.

See the technique focus point (in the workout below).

Sample Day 3
Aerobic Endurance Bike Workout

Warm Up:
10mins in Zone 2,
5mins as (20secs in Zone 3, 40secs in low zone 2).

5x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests.

Warm Down
10mins in low Zone 2

Sample Day 4
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:
4x100FC in Zone 2 as (50DRILL*/50FC) +15secs rests.

Main Set:
300PULL in Zone 4 +45secs rest,
200FC in Zone 4 +30secs rest,
100KICK in Zone 4 +15secs rest,
2x50FC in Zone 5 +30secs rests.

Warm Down
All in Zone 2:
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC) +15secs,
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC).

Sample Day 4
Strength & Conditioning Workout

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

Sample Day 6
Run 5km Race or Solo Time Trial

To give you an idea of race pacing and also general race-confidence...

Warm Up:
5mins jog in Zone 2. Include three 100m/y accelerations from slow to approx race pace.

Main Set:

Timed 5km Race or solo effort, run as fast as you can consistently maintain (Zone 4).

Warm Down:
Soon after you finish, jog 5 mins in Zone 1 to 2. Then do 5mins of gentle stretching.

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