2026 SIX MONTH HALF DISTANCE PUERTO RICO - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DISTANCE PUERTO RICO - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to race the stunning Half Distance Puerto Rico Triathlon? This 6-month intermediate training plan is your ultimate roadmap to success, specifically designed to help athletes conquer the swim, bike, and run course in San Juan’s challenging, tropical terrain.
🌊 Built for the Puerto Rico Course
From open-water sessions to heat acclimatization, this plan prepares you for the 1.2-mile swim in Condado Lagoon’s warm waters, ensuring comfort and confidence on race day. You’ll build strength and technique to handle the unique conditions, including currents and sighting in a saltwater environment.
🚴♂️ Power Through the Coastal Hills
The 56-mile bike ride toward Dorado features rolling hills and coastal winds. This program steadily ramps from 8 to 12 training hours per week, emphasizing tempo rides, progressive endurance sessions, and brick workouts to develop the power and stamina needed to maintain pace on Puerto Rico’s challenging terrain.
🏃♀️ Conquer Old San Juan’s Hilly Run
The 13.1-mile run through historic Old San Juan includes inclines and heat exposure. Our plan incorporates VO2 max intervals, anaerobic threshold workouts, and long runs to help you adapt to elevation changes and thrive in warm, humid conditions.
🔥 Comprehensive & Progressive
This plan isn’t just a schedule—it’s a system. You’ll develop:
✅ Foundational endurance for long course stamina
✅ Open-water swim skills
✅ Advanced pacing techniques for energy management
✅ Mental resilience through race-day simulations and brick workouts
💪 For the Committed Athlete
Ideal for athletes with a solid Olympic-distance base, this plan guides you to peak performance with expert structure and smart progression—ensuring you're race-day ready for Puerto Rico’s sun, hills, and history-packed streets.
Turn your Half Distance dream into race-day victory—train smart, race strong, and experience Puerto Rico like a champion.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:51:00 | 02:15:00 |
|
Swim
x3
|
01:22:00 | 01:15:00 |
|
Run
x3
|
02:08:00 | 01:40:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:51:00 | 02:15:00 | |
|
|
01:22:00 | 01:15:00 | |
|
|
02:08:00 | 01:40:00 | |
|
|
01:16:00 | 01:00:00 |
Training Load By Week
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