ADVANCED HALF DISTANCE TRIATHLON - 44 WEEKS - (SWANSEA - WALES 2026) - PAUL M. JOHNSON
ADVANCED HALF DISTANCE TRIATHLON - 44 WEEKS - (SWANSEA - WALES 2026) - PAUL M. JOHNSON
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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
44-Week Training Plan for the Swansea Half Distance Triathlon 🏊♂️🚴♂️🏃♂️
The Swansea Half Distance Triathlon offers a coastal course through Swansea Bay, the Gower Peninsula, and the village of Mumbles. Athletes can expect calm water conditions in Prince of Wales Dock, a hilly bike route through rural and coastal terrain, and a two-loop run course along the city’s seafront and toward Mumbles.
This 44-week plan is structured to help you train steadily for each phase of the event, with an emphasis on building fitness gradually and preparing for the specific demands of the Swansea course.
✅ Course-Specific Preparation
Swim: Includes sessions designed to improve open-water technique, comfort in cooler water (~60°F/16°C), and consistent pacing.
Bike: Focuses on strength and sustained effort to address the hills and elevation changes on the 56-mile route.
Run: Builds endurance for a two-loop half marathon along paved, coastal paths and urban sections.
✅ 12-Week Base Phase
Designed to establish foundational aerobic conditioning and improve movement efficiency in all three disciplines. No prior training is required to begin this phase.
✅ 32-Week Build Phase
This section uses a 3:1 cycle—three weeks of progressive training followed by one recovery week—to manage fatigue and allow for adaptation. Weekly training time increases from approximately 9.5 hours to a peak of 14 hours in the final phase.
✅ Training for Amateur Advanced Athletes
This plan is suited for individuals with some endurance training experience. It includes:
🏋️ Functional strength development and later transition to general strength maintenance
🏊♀️ Technique-focused swim sessions
🚴♂️ Aerobic base, VO2 max, and anaerobic intervals
🏃♀️ Race-pace running and structured long runs
✅ Coach Support Included
Email access to a certified coach is included with the plan. You can ask questions, clarify training details, and receive help adjusting your schedule if needed.
📩 To begin preparing for the Swansea Half Distance Triathlon, start this structured training plan and connect with a coach who can support your goals throughout the process.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Bike
x3
|
03:43:00 | 02:35:00 |
|
Strength
x2
|
02:04:00 | 01:00:00 |
|
Run
x2
|
01:50:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 01:15:00 | |
|
|
03:43:00 | 02:35:00 | |
|
|
02:04:00 | 01:00:00 | |
|
|
01:50:00 | 01:40:00 |
Training Load By Week
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