NOVICE International (Olympic) Distance Triathlon Plan. 3 to 7 hours training per week. 24 weeks.

Designed for Novice triathletes, this training plan will gradually build your fitness, confidence and race readiness in time for your target race.  Athletes who've followed this plan have gone on to conquer International (Olympic) distance triathlons all over the world. 

"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster and enjoyed the training workouts more, but my average HR during the race dropped by 20 BPM which to me was huge." Grace Nalani, 2015.


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



There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt. The minimal requirements are that you can already swim 900 metres (with rests), cycle for 45 minutes and run for 25 minutes, not all on the same day.

  • Screenshot of the first 2 weeks (JPG)
  • Reviews of Phil Mosley training plans
  • Email:



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

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