🌟 2026 SIX MONTH HALF DISTANCE LOUISVILLE - INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🌟 2026 SIX MONTH HALF DISTANCE LOUISVILLE - INTERMEDIATE W/AI 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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Half Distance Triathlon Louisville Training Plan: Your Path to Race Day Success 🏁
If you’re racing the Half Distance Triathlon in Louisville, this training plan is built specifically to prepare you for everything the course will throw your way — from the current-aided swim in the Ohio River to the rolling bike terrain through Oldham County and the warm, shaded run into downtown Louisville.
🌊 Swim Ready, River Strong
This Half Distance Triathlon training plan incorporates open-water swim simulations and tempo sets that mirror race conditions in the Ohio River. With water temps around 80°F (27°C), you'll gain confidence swimming in warm, current-supported water — a key advantage on race day.
🚴♂️ Conquer the Rolling Bike Course
Louisville’s 56-mile bike route features steady inclines through scenic horse country. You'll build strength and efficiency through progressive long rides, low-cadence hill work, and race-pace tempo intervals. These sessions mimic the terrain and help you handle the single-loop course with confidence.
🏃♀️ Thrive in the Louisville Heat
Expect high 80s°F (29°C) on race day. Our plan conditions your body for the heat with carefully timed long runs, midday brick workouts, and pace-specific intervals. Shaded sections like Cherokee Park are accounted for with tempo work that prepares you to push through and finish strong at 4th Street Live!
✅ Key Benefits of This Half Distance Triathlon Training Plan:
✅ Structured 6-month progression starting from 8 hours/week, building to 12 hours/week
✅ Brick workouts that simulate race-day fatigue and build resilience
✅ VO2 max intervals and threshold sessions to boost speed and stamina
✅ Weekly swim, bike, and run focus — perfectly aligned with the Louisville course
✅ Adaptable to your schedule with clear structure and recovery emphasis
✅ Personalized email support from an experienced coach to guide your training
💥 Whether you're aiming for a personal best or your first finish, this Half Distance Triathlon plan is your trusted roadmap to Louisville success. Built for intermediate athletes, it helps you peak at the right time — physically, mentally, and strategically.
🎯 Ready to commit? Let’s get you race-day ready with expert coaching support built into your plan. Take the first step toward Louisville — and toward your best Half Distance Triathlon yet!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:51:00 | 02:15:00 |
|
Swim
x3
|
01:22:00 | 01:15:00 |
|
Run
x3
|
02:08:00 | 01:40:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:51:00 | 02:15:00 | |
|
|
01:22:00 | 01:15:00 | |
|
|
02:08:00 | 01:40:00 | |
|
|
01:16:00 | 01:00:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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