🔥 2026 SIX MONTH HALF DISTANCE LOUISVILLE - BEGINNER W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 SIX MONTH HALF DISTANCE LOUISVILLE - BEGINNER W/AI 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
The Half Distance Triathlon Louisville is no ordinary race—it’s a dynamic, fast-paced course set against a striking urban backdrop. From a downriver swim in the Ohio River to rolling bike terrain through Kentucky horse country and a shaded city run through iconic landmarks, every leg of this event challenges your endurance, pacing, and race-day strategy.
This Beginner’s Six-Month Half Distance Triathlon Training Plan is designed to build your strength and confidence specifically for this course:
✅ Swim Readiness for the Ohio River
Prepare for the 1.2-mile downriver swim with focused swim technique drills, open-water simulation sessions, and aerobic intervals. Our plan mimics the current-aided flow of the Ohio River while also building confidence navigating sighting and pacing in urban river conditions.
✅ Bike Strength for Oldham County's Rolling Hills
You’ll gain the stamina and climbing power needed for the 56-mile loop through Kentucky’s rolling terrain. Structured workouts include tempo rides, threshold intervals, and long weekend sessions—all designed to match the elevation profile of Louisville’s countryside roads.
✅ Run Conditioning for Urban Heat and Shade
Train for the 13.1-mile city run that winds through shaded parks and downtown Louisville. Our plan builds your muscular endurance and pacing skills through brick workouts and progressive long runs, simulating the terrain and transitions you’ll face on race day.
✅ Whole-Body Conditioning
Includes strength sessions with clear video guidance* to support injury prevention and power output across all three disciplines.
✅ Progressive, Science-Based Design
VO2 max and threshold workouts are phased in gradually, giving your body time to adapt—perfect for beginners who already have a light aerobic base.
✅ Guidance Every Step of the Way
You’re never training alone. Personalized email coach support is available to answer questions, adjust your workouts, and help you stay on track with your goals.
🎯 Ready to train with purpose and confidence for the Half Distance Triathlon Louisville?
This six-month plan is your step-by-step guide to arriving at the start line strong, prepared, and excited for race day—backed by expert coaching support.
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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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