Phil's Novice Sprint Tri + Email Access to Coach. 08 Weeks (3-4:30 hrs/wk).

Average Weekly Training Hours 03:41
Training Load By Week
Average Weekly Training Hours 03:41
Training Load By Week

A Sprint Distance training plan for novice triathletes.
Achieve your best ever race-fitness from 3hr - 4:30min 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

"I really like your style and feel that I have a virtual coach at my side during training. After I do my first sprint triathlon next week I’d like to sign up for another plan." Toby Garritt, Bali, May 2017

"Your plan combined with TrainingPeaks is perfect. It made my first triathlon season very enjoyable. Although I was nervous going into the Sprint, I absolutely crushed it. Came in 3rd place in the Newbie division. When I crossed the finish line I felt great!" Mike O'Reilly, August 2018

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race at Sprint Distance, although you can include other events too. There are 2 swims, 2 cycles, 2 runs and a strength workout per week. There's a day off each week and the fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should already be able to swim 800m with frequent rests, ride 30 mins, run 15 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.

A Recognised Expert, As Featured On:

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Copyright © 2018. Myprocoach Ltd.

Sample Day 1
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 Z1-2 (easy/steady).

Main Set: 
Run/jog/walk for 20 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 3
Fitness Test: Critical Swim Speed (CSS)

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

Warm up:
2x50FC in Z2 + 20secs rest.

1x400FC maximal effort time trial, record time.
5 mins rest/active recovery
1x200FC maximal effort time trial, record time.

Warm Down:
100m Choice

Sample Day 4
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. 

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

Warm Down:
Light spin for 5 mins and then gentle stretching

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

Sample Day 5
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. 

Guide to swim abbreviations is here:

Warm Up:
All in Zone 2 with 20secs rests.
100FC, 50KICK, 50FC DRILL* (see attached description).

2x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

Warm Down:
50PULL in Zone 2 +15secs rest.
50 as (breast/back) in Zone 2.

Sample Day 5
Strength & Conditioning Workout

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

Sample Day 6
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This can be a jog/walk.

Sample Day 7
Aerobic Endurance Ride

A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.

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.