BEGINNER Olympic Distance Triathlon Plan, 5 hours per week. 8 weeks.


Phil Mosley has had over 50 training plans published in UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20 years experience. You are welcome to email the author if you have questions about your training plan.


This plan is for beginner level triathletes. Each week there are 2 swims, 2 cycles 2 to 3 runs, a rest day and a strength session. The training plan starts with 5 hrs training per week and peaks at 5 hrs 35 mins per week. It includes personalised Training Zones and instructions.


Workouts are described and swim technique drills are included (images and descriptions). They start at 1300m total (with rests) in week 1, through to 1900m total (with rests). Open water swim workouts are included in the last 4 weeks.


Workouts start at 44 mins through to 1 hour 20 mins. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.


Workouts range from 26 to 45 minutes. There are speed workouts, steady runs and runs off-the-bike. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point too. There are "brick" workouts, which involve cycling then running.


There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness. 


There is one simple strength and conditioning workout per week, which can be done at home or in a gym.


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Phil Mosley  Triathlon Plus Logo

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