"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.
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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, runs and a strength workout. There's a rest day each week and a race taper period in the final week. Minimal requirements are that you can swim 800 metres with rests, ride for 45 minutes and run 28 minutes, not on the same day.
• Screenshot of the first 2 weeks (JPG)
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These swims will start with short efforts and rest periods. The distances will progress over time. There are swim drills to follow (see paper click icon).
100 as (25DRILL*, 25FC, 25DRILL, 25FC) +20secs rest,
100FC in Zone 2 +20secs rest,
100 as (25DRILL, 25FC, 25DRILL, 25FC) +20secs rest.
100FC in Zone 4 +30secs rest,
100KICK as (50 in Zone 2, 50 in Zone 4) +20secs rest,
100PULL in Zone 4 +30secs rest.
All in Zone 2.
100 as (50BACK/50BREAST) +15secs rest.
100 FC Breathe every 3 strokes.
These run sessions include a few efforts at your approximate 10km race pace. They will progress over time.
7mins jog or jog/walk in Zone 2.
3mins alternating (30secs gradually accelerating to around Zone 4, then 30secs easy jog/walk in Zone 2)
2x3mins in Zone 4 +2mins jog/walk recoveries
5mins easy jog/walk in Zone 2
Don't worry if these swim workouts take you more or less time than we've suggested - it doesn't matter.
100PULL in Zone 2 +30secs rest,
50PULL in Zone 2 +15secs rest,
50DRILL* in Zone 2 +25secs rest.
50FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
200PULL in Zone 3 +30secs rest.
50FC DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50BACK in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout.
10mins easy cycling in Zone 2
5x3mins efforts in Zone 3 to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)
5mins in Zone 2
This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance.
10mins in Zone 2.
3x10mins at the top end of your Zone 2, with 60secs rests in Zone 1 to low Zone 2
5mins in low Zone 2
Run in Zone 2, nice and easy. Use a run/walk strategy if you need to - keep your intensity in Zone 2.