NOVICE International (Olympic) Distance Triathlon Plan, 5 hours per week. 4 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?

With just four weeks to go the minimal requirements for this plan are that you can already swim 1500 metres with rests, cycle for 1 hour 10 minutes and run for 35 minutes, not all on the same day. 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 short taper period at the end, designed to boost your race fitness. 

  • 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
0:38:00
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
0:15:00
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
0:35:00
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
1:10:00
Aerobic Endurance Bike Workout

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

MAIN SET:
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
0:45:00
1500m
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 6
0:35:00
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.

Sample Day 7
0:30:00
1200m
Open Water Swim 01

It's vital to build experience and confidence of open water swimming. Swim in a wetsuit (if you'll be wearing one on race day). Always swim with others, in a safe environment.

Warm Up.
50FC in Zone 2 +20secs tread water, 100FC in Zone 2 +20secs tread water. 150FC in Zone 2 +20secs tread water, 200FC in Zone 2 +20secs tread water.


MAIN SET:
- 4 x 100FC in Zone 3 to Zone 4, hard but controlled efforts. Beach or deep water starts. Imagine they are race-starts. 30secs rests.

Warm Down:
3x100FC in Zone 2 +10secs rests

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.