NOVICE Sprint Triathlon. HR, Feel, Power or Pace. 16 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 04:55
Training Load By Week
Average Weekly Training Hours 04:55
Training Load By Week

Designed for Novice age group triathletes, this plan will gradually build your speed, endurance and confidence for your target Sprint distance triathlon event.

"First of all a big thank you. I followed your novice sprint triathlon training plan and I beat my record by seven minutes!" Valentino Oriolo, May 2014.


• 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


You can start this plan any Monday or simply set it to end on 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 rest day each week and an easier period every fourth week, to help your body recover. Minimal requirements are that you can swim 1100 metres with rests, ride for 44 minutes and jog 26 minutes, not on the same day.

• 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


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Sample Day 1
Pool Swim

These swim workouts are broken up with regular rests. Abbreviations are explained in the Training Plan Guide (see separately). Don't worry about the training zones too much this week, just focus on doing the distances if you can. It doesn't matter how long it takes you. There are also swim technique drills to follow (see paper click icon if it says DRILL). 

Warm Up:
3x100FC 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.

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

Sample Day 2
Zone 2 Aerobic Endurance Run

A nice steady jog at an easy pace. Preferably on hills and/or trails. Do some walking intervals if you need to in order to stay in Zone 2.

Sample Day 3
Pool Swim, Aerobic Endurance

This workout should mainly be done at a relatively low intensity. Don't worry if these swim workouts take you more or less time than we've suggested in the "duration" - it really doesn't matter. Do them in your own time.

Warm Up:
100PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

2x200FC as...
(150 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

2x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

Warm Down:
200 easy mixed strokes 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

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. Don't worry too much about your exact intensity during the Main Set, at this stage. Just make sure the efforts feel fairly hard.

Warm Up:
10mins in Zone 2.

Main Set:
2x9mins in Zone 4 +2mins recoveries in Zone 2.

Warm Down:
5mins in Zone 2.

Sample Day 6
Aerobic Endurance Bike Workout

This is an aerobic endurance workout, so it's not supposed to feel hard. The session is broken up, just to make it a little more interesting. Don't stress about being exact with the training zones at this stage. However, you should be able to maintain a conversation throughout if you had to.

Warm Up:
5mins 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.

Warm Down
5mins in low Zone 2

Sample Day 7
Speed Skill Run

These workouts involve short, sharp running efforts with rests - just to remind and teach your body how to run quickly.

Warm Up:
10 mins in Zone 2.

Main Set:
5x200m in upper Zone 4 to low Zone 5.
With 60 second walk/jog recoveries.

Warm Down:
5 minutes jog in 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