🏅 2026 HALF DISTANCE TRIATHLON LOUISVILLE - ADVANCED W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON LOUISVILLE - ADVANCED 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
The Half Distance Triathlon in Louisville presents a distinct set of challenges: a point-to-point swim in the Ohio River, a rolling 56-mile bike ride through horse country, and a hot, urban run finishing in downtown Louisville. This training plan is specifically structured to prepare athletes for the unique demands of this course, with workouts that mirror race-day conditions and support steady progression over 36 weeks.
🏊 Swim Preparation – Ohio River Focus
The plan includes technique-focused swim workouts tailored for the 1.2-mile downriver current of the Ohio River. You'll train for sighting, speed control, and pacing to match the fast-moving flow—essential for navigating from Waterfront Park to the Great Lawn with confidence.
🚴 Bike Training – Rolling Hills of Oldham County
Expect to conquer 56 miles of scenic, undulating terrain with targeted climbing acceleration intervals and aerobic endurance rides. These workouts simulate the rolling profile of Louisville’s horse country, helping you build the leg strength and power needed to ride strong and steady through the hills.
🏃 Run Training – Heat & Terrain Acclimatization
The plan incorporates anaerobic threshold and VO2 max training tailored for the demands of a hot, 85°F race day. Specific sessions mimic the Louisville run course—including shaded sections like Cherokee Park—so you can finish strong at the iconic 4th Street Live! downtown finish line.
✅ Key Benefits of This Half Distance Triathlon Plan:
✔️ 36-week progression from foundational fitness to race-day readiness
✔️ Structured 3:1 training cycles for optimal stress and recovery balance
✔️ Advanced strength and endurance phases for peak athletic development
✔️ Specific swim, bike, and run workouts that reflect Louisville’s race-day terrain
✔️ Personalized email coaching support for expert guidance throughout your journey
✔️ Weekly training volumes ramp intelligently from 9.5 to 14.5 hours
💥 Train Smart. Race Strong. Finish Proud.
This isn’t just another generic plan—it’s a strategic system to help you conquer the Half Distance Triathlon in Louisville with strength, strategy, and confidence.
👉 Ready to race Louisville like a pro? Secure your personalized training plan with expert coaching support today and take the first step toward your best Half Distance Triathlon performance yet!
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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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