2026 SIX MONTH HALF DISTANCE TRIATHLON MUSSELMAN - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DISTANCE TRIATHLON MUSSELMAN - BEGINNER 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Prepare for the Musselman Half Distance Triathlon with a Proven Six-Month Training Plan
Our Beginner’s Six-Month Half Distance Triathlon Plan is purpose-built to match the course, terrain, and weather conditions you'll encounter on race day—while supporting your long-term performance goals.
Race Breakdown and Course Demands
🏊 Swim – 1.2 miles in Seneca Lake
Athletes begin in the calm, clear waters of Seneca Lake at the Finger Lakes Welcome Center. Water temperatures average 72°F (22°C), ideal for maintaining comfort while navigating a sun-sheltered course.
🚴 Bike – 56 miles of rolling terrain
The bike course starts lakeside and climbs steadily toward Cayuga Lake. Expect rural roads, moderate elevation changes, and a fast return descent. This section rewards endurance and control.
🏃 Run – 13.1 miles, two-loop course
Runners wind through the lakeside and Hobart and William Smith College campus, often in mild temperatures around 70°F (21°C). The two-loop layout provides mental checkpoints and crowd support.
How the Training Plan Aligns with Musselman
✅ Built for Beginners
Designed specifically for first-time Half Distance Triathlon athletes, this plan starts after a 4–6 week aerobic base phase, ensuring you're ready for structured training.
✅ Gradual Progression
You’ll ease into VO₂ intervals and anaerobic threshold sessions, helping you prepare for the rolling bike terrain and sustained effort required throughout the race.
✅ Comprehensive Swim Prep
From technique-focused pool drills to open-water simulations, the plan targets skills needed for the calm but unfamiliar lake swim start.
✅ Tailored Bike & Run Workouts
Structured rides build strength for early climbs and handling on rural descents. Running sessions match the undulating terrain and two-loop layout, using RPE and heart rate for pacing.
✅ Strength Training
Injury prevention is key. You'll follow beginner-friendly sessions focused on mobility, stability, and endurance, all with detailed video guidance*. 🏋️
✅ Coach Support
Have a question or need motivation? Our email-based coach support is always within reach to help you stay on track. 💬
Your Path to Confidence and Completion
This Half Distance Triathlon training plan is more than a schedule—it’s a system that supports your journey with structure, guidance, and purpose. You'll arrive at Musselman stronger, smarter, and fully prepared for race day.
👉 Take the next step toward your Half Distance Triathlon goal. Purchase the plan today and train with confidence, knowing expert coach support is by your side.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:54:00 | 02:30:00 |
|
Swim
x3
|
01:27:00 | 01:15:00 |
|
Run
x3
|
02:07:00 | 01:40:00 |
|
Strength
x1
|
00:57:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 02:30:00 | |
|
|
01:27:00 | 01:15:00 | |
|
|
02:07:00 | 01:40:00 | |
|
|
00:57:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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