2026 SIX MONTH HALF DISTANCE TRIATHLON WASHINGTON - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DISTANCE TRIATHLON WASHINGTON - BEGINNER 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
Are you ready to take on the Half Distance Triathlon in Washington’s scenic Tri-Cities? Our Six-Month Beginner Training Plan is built specifically to prepare you—step by step—for this inspiring challenge. Whether you're new to triathlon or returning after time away, this plan will give you the structure, skills, and confidence to succeed. You should have a four to six-week aerobic base training to lay a solid foundation before beginning.
🌊 Conquer the Columbia River Swim
The training plan includes progressive swim workouts focused on open-water skills, pacing, and breathing—essential for the 1.2-mile downstream swim from Howard Amon Park to Columbia Point Park. With emphasis on form and endurance, you’ll be prepared to handle race-day currents with ease.
🚴♂️ Crush the Eastern Washington Bike Course
The 56-mile bike route features rolling terrain through vineyards and country roads. You’ll train with specific intervals, hill simulations, and strength-endurance rides that mimic the ~1,800 feet of elevation. This builds both aerobic power and confidence for tackling race-day climbs and headwinds.
🏃 Own the Scenic Riverfront Run
With paved trails and flat terrain, the 13.1-mile run course offers a chance to finish strong. Your plan gradually builds volume and includes tempo and threshold runs so you can pace smart and maintain form across the distance.
✅ Why This Half Distance Triathlon Training Plan Works:
✔️ Built for First-Timers: Clear, easy-to-follow structure designed for busy beginners with a basic aerobic foundation.
✔️ Balanced Training: Includes swim, bike, run, and strength sessions—plus mobility and recovery guidance.
✔️ Progressive Workouts: VO2 max intervals, threshold training, and brick workouts to simulate race-day demands.
✔️ Swim Technique Videos: Focused drills to build open-water confidence and efficiency.
✔️ Run + Bike by Effort: Workouts based on Rate of Perceived Exertion (RPE) and Heart Rate for smart, personalized pacing.
✔️ Strength Training for Triathletes: Video-guided*, beginner-friendly strength sessions to reduce injury risk and boost performance.
✔️ Personal Coach Support: Get answers, encouragement, and expert guidance through personalized email support.
🎯 Your Journey Starts Now
This Half Distance Triathlon training plan is more than just a schedule—it's a path to transformation. You'll gain endurance, resilience, and a mindset built for success on race day in the Tri-Cities.
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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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