🏅 2026 HALF DISTANCE TRIATHLON ROCKFORD - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON ROCKFORD - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Racing the Half Distance Triathlon in Rockford, Illinois, demands more than just grit—it requires a smart, structured training plan that builds your fitness progressively, sharpens your technique, and prepares you for the race-day demands of this scenic but challenging course. That’s exactly what our 36-Week Half Distance Triathlon Intermediate Training Plan delivers.
🏊 Swim Ready for the Rock River
With a point-to-point swim in the Rock River and warm waters averaging 79°F (26°C), you'll need strong open-water skills and pacing control.
✅ Early technical drills improve swim efficiency
✅ Weekly sessions build confidence for current and navigation
✅ Open water-specific workouts simulate race conditions
🚴 Bike Strong through Rockton Township
The 56-mile bike course features rolling terrain and wind-exposed farmland. This plan gradually builds your power and stamina for these conditions.
✅ Structured interval training improves speed and endurance
✅ Long rides simulate terrain and intensity of race day
✅ Heart rate and power-based sessions maximize efficiency
🏃 Run Smart along the Rock River Paths
The two-loop run along the Rock River's scenic banks can feel deceptively flat—until the heat and fatigue hit. Our plan prepares your legs and mind.
✅ Brick workouts simulate race fatigue
✅ Threshold and tempo runs enhance pacing and stamina
✅ Recovery strategies prevent overtraining and burnout
💥 From week one to race week, you’ll progress through three smartly structured phases:
✔️ 12-week base phase to build aerobic endurance and strength
✔️ 24-week build and peak phase with VO2, tempo, and anaerobic threshold training
✔️ Access to swim drill videos, structured power/HR-based bike/run workouts, and strength routines tailored for the intermediate triathlete
📧 And you're never alone—you’ll get email coach support every step of the way to answer questions, offer guidance, and keep you on track.
Rockford is waiting—and you have the plan to meet it head-on.
👉 Train with purpose. Race with confidence. Start your Half Distance Triathlon journey with expert support—your strongest finish begins here.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Bike
x3
|
02:29:00 | 02:25:00 |
|
Run
x3
|
01:49:00 | 01:40:00 |
|
Strength
x2
|
01:34:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:29:00 | 02:25:00 | |
|
|
01:49:00 | 01:40:00 | |
|
|
01:34:00 | 01:00:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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