🔥 2026 HALF DISTANCE TRIATHLON LOUISVILLE - BEGINNER W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 HALF DISTANCE TRIATHLON 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.
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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
Training for the Half Distance Triathlon in Louisville means preparing for a point-to-point swim in the Ohio River, a scenic and hilly 56-mile bike through Kentucky horse country, and a run that winds through downtown and shaded parks—all in hot, summer conditions. This 36-week beginner training plan is structured to build the strength, endurance, and confidence you need to perform well on this specific course.
🏊♂️ Swim-Specific Training for River Conditions
✔️ Includes technique-focused swim drills and video-based guidance to help you adapt to open-water environments like the Ohio River
✔️ Builds comfort with point-to-point, current-assisted swims
✔️ Gradually increases swim endurance so you can finish strong at the Great Lawn
🚴 Bike Workouts Tailored for Rolling Terrain
✔️ Structured cycling sessions based on effort (RPE) and heart rate to match the demands of Oldham County’s rolling hills
✔️ Long weekend rides progress gradually, preparing your legs for the continuous effort of the 56-mile loop
✔️ Brick workouts simulate race-day transitions from bike to run, vital for mastering the second half of Louisville's course
🏃 Run Training That Reflects the Urban and Park Mix
✔️ Tempo and endurance runs build resilience for race day’s heat (avg. 85°F/29°C)
✔️ Walk/run options available early in the plan for newer athletes
💪 Strength & Recovery Integrated Throughout
✔️ Video-supported* strength training sessions to build durability and reduce injury risk
✔️ Recovery weeks every 4th week help you absorb training gains and avoid burnout
✔️ Plan begins at 7 hours/week and peaks at 12—ideal for athletes balancing training with life
📩 You’re Not Alone
Every athlete receives personalized email support from a certified coach, giving you guidance and accountability throughout your 36-week journey.
✅ Build endurance, confidence, and course-specific strength
✅ Gain structured training without guesswork
✅ Train smarter with expert support tailored to Louisville’s race demands
Ready to prepare with purpose for the Half Distance Triathlon in Louisville? Start your training today and take the next step toward race-day success—with coaching support in your corner every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:20:00 | 01:15:00 |
|
Bike
x3
|
02:27:00 | 02:30:00 |
|
Run
x3
|
01:46:00 | 01:40:00 |
|
Strength
x2
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:20:00 | 01:15:00 | |
|
|
02:27:00 | 02:30:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
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