NOVICE Ironman. Winter Base Training. 8 to 11 Hours Per Week. 12 Weeks

Designed for Novice Ironman triathletes, this training plan will gradually build your endurance and speed throughout the winter months. After completing this plan you'll just need around 12 weeks of race specific training leading up to your key event. Athletes who've followed this plan have gone on to conquer Ironman events all over the world. 

"Too happy to wait to tell you - 13:01:34 is beyond what I ever thought I was capable of at my first Ironman! Thanks for everything. Amazing". Andrew Mott, Cotswold 226, July 2014


  • 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 and recover. The minimal requirements to start this plan are that you can already swim 1500m, cycle for 2 hours and run for 1 hour, although not necessarily all on the same day.

  • Screenshot of 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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