🏆 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.
Learn More about Structured Workouts.
Length
44 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 Rockford demands more than just endurance — it requires a strategic and progressive training approach that prepares you for the course's unique dynamics. This 44-week Intermediate Training Plan is engineered to optimize your performance across all three disciplines, empowering you to race with confidence and efficiency.
The Half Distance Triathlon Rockford presents distinct challenges:
🌊 Swim: A 1.2-mile downriver swim in the Rock River, where pacing and technique will save valuable energy.
🚴♀️ Bike: A 56-mile loop through rolling farmlands and hills—perfect terrain for power-based intervals and strength-endurance development.
🏃 Run: A 13.1-mile, two-loop course with variable terrain and heat exposure, requiring smart pacing and run durability.
This training plan benefits you by preparing your body and mind for every detail of race day:
✅ Structured Progression: Begins with a 12-week base phase to build aerobic capacity, then transitions into 32 weeks of specific training to match the race demands.
✅ Race-Specific Workouts: Includes long rides with tempo efforts to simulate the Rockford bike course and brick sessions to develop bike-to-run resilience.
✅ Swim Technique & Open Water Readiness: Master form and pacing for the downriver current with access to swim drill videos and open water practice guidance.
✅ Run Durability & Heat Adaptation: Two-loop long runs, tempo efforts, and race pace training under variable conditions.
✅ Strength & Conditioning: Integrated sessions to build power, core stability, and injury resistance.
✅ Expert Support: Every athlete receives email coach support to help navigate training questions, personalize adjustments, and stay accountable.
Whether you’re aiming to finish strong or set a personal best, this plan meets you where you are and leads you to the finish line ready—mentally and physically.
🎯 Ready to race the Rockford Half Distance Triathlon at your best? Commit to the plan that prepares you for success—backed by expert coaching and proven methods. Begin your transformation today.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:22:00 | 01:15:00 |
|
Bike
x3
|
02:40:00 | 02:15:00 |
|
Run
x3
|
01:58:00 | 01:40:00 |
|
Strength
x2
|
01:29:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:22:00 | 01:15:00 | |
|
|
02:40:00 | 02:15:00 | |
|
|
01:58:00 | 01:40:00 | |
|
|
01:29:00 | 01:00:00 |
Training Load By Week
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- Heart Rate Monitor
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