💪 2026 SIX MONTH HALF DISTANCE LOUISVILLE - ADVANCED - W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
💪 2026 SIX MONTH HALF DISTANCE LOUISVILLE - ADVANCED - 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
This Six-Month Advanced Half Distance Triathlon Training Plan is built to handle the demands of the Louisville triathlon. Starting at 9.5 hours per week and peaking at 14 hours, this plan is ideal for athletes who already have a strong fitness base and want to elevate their performance across all three disciplines.
Here's how this plan prepares you for Louisville's Half Distance Triathlon:
✅ Downriver Swim Adaptation
Strategic open water swim sessions build strength and sighting skills for the Ohio River’s current, helping you navigate efficiently and stay on course.
✅ Aerobic Base & Long-Range Endurance
Weekly endurance-focused bike and run workouts mimic the demands of the 56-mile ride through Oldham County and the half marathon run through shaded park loops and sun-exposed downtown streets.
✅ VO₂ Max + Power Intervals for Hill Strength
The rolling terrain of the bike course demands sustained effort on climbs and quick recovery after descents. Interval sets target your VO₂ max and anaerobic power, sharpening your ability to surge when needed.
✅ Anaerobic Threshold Sessions for Speed & Durability
Build the stamina to hold race pace even as temperatures rise into the 80s°F (27–29°C). Specific threshold workouts prepare you to run strong through Louisville’s final miles—no matter how hot or fatigued you are.
✅ Race Simulation Workouts
Key long brick sessions (bike + run) replicate race-day pacing and nutrition strategies so you arrive confident and race-ready.
✅ Structured Progression & Periodization
This isn’t a generic schedule—it’s a smartly designed training progression that respects adaptation cycles, recovery, and performance peaks aligned with race day.
✨ Bonus: Personalized Email Coach Support Included
Every athlete following this plan gains direct access to expert coach support via email—for questions, feedback, and adjustments tailored to your unique needs.
🎯 Ready to train with purpose?
If you have the fitness foundation and the drive to go all-in, this advanced Half Distance Triathlon training plan is your path to racing strong in Louisville. Get started today and train with intention, precision, and expert guidance.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Run
x3
|
02:06:00 | 01:40:00 |
|
Bike
x3
|
04:01:00 | 02:35:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:06:00 | 01:40:00 | |
|
|
04:01:00 | 02:35:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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- Power Meter
- Heart Rate Monitor
- GPS
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