🏅 2026 HALF DISTANCE TRIATHLON LOUISVILLE - INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 36-week plan is specifically designed to prepare you for the unique demands of this scenic, challenging course—whether you're aiming for a personal best or crossing the finish line for the first time.
🏊♂️ Ohio River Swim Ready
The plan starts by building your swim confidence in current-influenced water. With structured swim workouts, drill videos, and progressive endurance sessions, you'll feel ready for the 1.2-mile point-to-point Ohio River swim—knowing how to sight, manage current, and conserve energy efficiently.
🚴♀️ Built for the Rolling Hills
Louisville’s 56-mile bike course through Oldham County features steady rollers, not steep climbs. This training plan includes power-based and heart rate–based bike intervals, endurance rides, and terrain-specific brick workouts to simulate the course profile—helping you ride strong and steady through horse country and finish fresh.
🏃♂️ Prepared for the Heat & Hills
With average race day temps near 85°F (29°C) and a run course that includes the shaded yet undulating Cherokee Park, your training includes heat acclimation strategies, pace-specific long runs, and hill intervals. These elements help you adapt and stay strong on race day—even during the final miles into 4th Street Live!
✅ What You’ll Get in This Half Distance Triathlon Plan:
✅ 12-week base phase to safely build endurance, no matter your starting point
✅ Progressive swim, bike, and run workouts tailored for the Louisville course
✅ Weekly strength training that supports injury prevention and performance
✅ Brick workouts for efficient bike-to-run transitions
✅ V02 max, anaerobic threshold, and tempo sessions to boost race-day fitness
✅ Heart Rate and Power-based workouts, plus swim drill video guidance
✅ Weekly structure that peaks around 12.5 hours of training per week
💬 Personal email coach support to keep you accountable, answer your questions, and fine-tune your strategy based on your goals, schedule, or experience level.
👉 Ready to show up strong at the Half Distance Triathlon in Louisville? Start your plan today and train smarter—not harder—with expert support every step of the way.
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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 |
|
Bike
x3
|
02:29:00 | 02:25:00 |
|
Run
x3
|
01:49:00 | 01:40:00 |
|
Strength
x2
|
01:34:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:29:00 | 02:25:00 | |
|
|
01:49:00 | 01:40:00 | |
|
|
01:34:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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