Phil's Novice Sprint Tri + Email Access to Coach. 12 Weeks (3-5 hrs/wk).

Average Weekly Training Hours 03:59
Training Load By Week
Average Weekly Training Hours 03:59
Training Load By Week



A Sprint Distance training plan for novice triathletes.
Achieve your best ever race-fitness from 3-5 hrs 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 every 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
0:30:00
21.8TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 3
0:18:00
23.3TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2. This can be a jog/walk.

Sample Day 4
0:30:00
800m
Aerobic Endurance Pool Swim

Warm Up:
All in Zone 2 with 15secs rests:
100FC
50 MID SCULL DRILL*, 
100FC,
50 MID SCULL DRILL*,
100FC.

MAIN SET:
3x100PULL - do each 100m slightly faster than the previous. Work through from Zone 2 to Zone 4 +15secs rests.

Warm Down:
100 easy mixed strokes all in Zone 2.

Sample Day 4
0:45:00
Strength & Conditioning Workout

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

www.myprocoach.net/nov-sprint-12

Sample Day 6
0:30:00
800m
Pool Swim, Speed Endurance

Warm Up:
100FC in Zone 2 +10secs rest,
100PULL (building up from Zone 2 to Zone 4). Rest 30 secs.

MAIN SET:
100FC in Zone 5 +30secs rest,
200FC in Zone 4 +45secs rest,
200FC in Zone 3.

Warm Down
100 Choice

Sample Day 7
0:18:00
23.3TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2. This can be a jog/walk.

Sample Day 8
0:33:00
24TSS
Aerobic Endurance Ride

Ride mainly in Z2.

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.