🏅 2026 HALF DISTANCE TRIATHLON OREGON - ADVANCED W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON OREGON - ADVANCED W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
The Oregon Half Distance Triathlon offers a fast yet demanding course set in the scenic Willamette Valley. Athletes will begin with a 1.2-mile swim in the downriver current of the Willamette River, starting at Minto Brown Island Park and finishing at Riverfront Park—an advantage for those prepared to capitalize on current-assisted speed. The 56-mile bike segment follows a mostly flat, rolling terrain along peaceful country roads—ideal for strong aerobic pacing and steady power output. The race concludes with a flat, 13.1-mile run through shaded river paths and open stretches, where temperatures average 80°F (27°C)—challenging athletes to manage hydration and pacing late in the day.
Our 36-week Half Distance Triathlon Training Plan is built specifically to help you meet the course’s unique demands. Starting with a 12-week strength and endurance foundation, followed by a focused 24-week Half Distance Triathlon build, this plan addresses every key component of your race day.
You'll progress through structured weekly blocks using a 3:1 training-to-recovery ratio—helping reduce injury risk while steadily increasing your training volume from 9.5 to 14.5 hours per week. Early emphasis on functional and traditional strength enhances stability for the rolling bike terrain, while targeted swim technique sessions prepare you to efficiently navigate the river's buoy lines and take advantage of the current.
As you advance, expect sessions that improve your aerobic base, VO2 max, threshold, and sprint power—ideal preparation for holding strong effort through the fast bike leg and maintaining pace under rising temperatures on the run. You’ll also tackle climbing accelerations and ATP-PC sprint work, giving you the tools to surge when needed.
This professional-grade plan is ideal for amateur advanced athletes ready to train with focus and precision. It includes personalized email coach support, providing guidance every step of the way.
Start your Oregon Half Distance Triathlon journey today with a plan that supports your performance, protects your body, and builds confidence on race day.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:18:00 | 01:15:00 |
|
Bike
x3
|
03:27:00 | 02:35:00 |
|
Strength
x2
|
02:08:00 | 01:00:00 |
|
Run
x2
|
01:43:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:18:00 | 01:15:00 | |
|
|
03:27:00 | 02:35:00 | |
|
|
02:08:00 | 01:00:00 | |
|
|
01:43:00 | 01:40:00 |
Training Load By Week
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