NOVICE Sprint Distance Triathlon Plan, 4 to 5 hours per week. 12 weeks.

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

Designed for novice triathletes, this plan will develop your fitness, confidence and race readiness for your target sprint distance race. Athletes who've followed this plan have conquered sprint triathlons all over the world.

"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.

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate other races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

IS THIS PLAN FOR YOU?

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 active recovery period every fourth week, to help your body adapt. Minimal requirements are that you can swim 600 metres with rests, ride for 35 minutes and run 20 minutes (not all on the same day).

  • 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
0:20:00
600m
Pool Swim 1

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). 

Warm Up:
Easy does it, let's warm up gradually:
50FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
50PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest.

Main Set:
Some harder efforts in this section:
50FC in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.
50PULL in Zone 4 +30secs rest,
50KICK with float in Zone 2 +15secs rest.

Warm Down:
Relax and take it easy for this section:
50BACK in Zone 2 +20secs rest,
50BREAST in Zone 2 +20secs rest,
50KICK in Zone 2 +20secs rest,
50FC in Zone 2.

Sample Day 2
0:20:00
Easy Run with One Short Tempo Section.

These run sessions include efforts at your approximate 10km race pace. They will progress over time. Don't worry if you don't know your 10k race pace yet, just run the middle-section fairly hard.

Warm Up:
10mins easy run or run/walk in Zone 2.


MAIN SET:
5 mins Tempo Run in Zone 3 to Zone 4.


Warm Down:
5 mins easy Zone 2 jog or run/walk

Sample Day 3
0:20:00
600m
Pool Swim 2

Don't worry if these swim workouts take you more or less time than we've suggested - it doesn't matter.

Warm Up:
8x25FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
2x25FC DRILL* in Zone 2 +5secs rests,
2x25PULL in Zone 4 +15secs rests,
2x25FC DRILL* in Zone 2 +5secs rests,
2x25FC in Zone 4 +15secs rests.

Warm Down:
All in Zone 2...

2x25BACK +10secs rests,
2x25BREAST +10secs rests,
2x25KICK +10secs rests,
2x25FC +10secs rests.

Sample Day 4
0:34:00
Cycle Speed Session 1

These bike sessions are relatively short and sharp, so they're ideal for a mid-week indoor trainer workout. 

Warm Up:
10mins easy cycling in Zone 2


MAIN SET:
5x2mins efforts in Zone 3 to Zone 4 (+2mins recoveries in Zone 1 or Zone 2)


Warm Down:
5mins in Zone 2

Sample Day 6
0:35:00
Aerobic Endurance Bike Workout 1

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.

Warm Up:
Ride easy for 10mins in Zone 2.


MAIN SET:
3x5mins at the top end of Zone 2, with 60secs rests in Zone 1.

Warm Down:
5 to 10 mins easy in low Zone 2 or Zone 1

Sample Day 7
0:20:00
Aerobic Endurance Run 1

Run in Zone 2, nice and easy. Note - some athletes may need to adopt a run/walk strategy to keep their intensity in Zone 2.

Sample Day 7
0:45:00
Home or Gym Strength & Conditioning Workout

Warm Up:
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine)

Main Set:
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)


Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

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.