🔥HALF DISTANCE TRIATHLON CASCAIS PORTUGAL - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥HALF DISTANCE TRIATHLON CASCAIS PORTUGAL - 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Being new to triathlon, the idea of racing the Half Distance Triathlon in Cascais can feel overwhelming — and that’s completely normal. The swim, bike, and run course is beautiful but challenging, and you might wonder if you have what it takes. The good news? You absolutely do. Our 36-week training plan is designed especially for beginners like you, guiding you every step of the way with care, support, and clear structure.
🌊 Swim Confidently in Ribeira Beach Bay
No swimming experience? No problem. We start with gentle, instructional video drills that build your swim technique and help you feel comfortable and strong in the water. You’ll be ready for the 1.9 km protected bay swim, even with cooler 17–19°C (62.6–66.2°F) water.
🚴♂️ Bike Through Stunning Scenery — Without Stress
The rolling 90 km bike course winds through Sintra-Cascais Natural Park and along iconic Lisbon landmarks. Our plan uses simple, heart-rate based sessions so you develop endurance and strength without burning out. You’ll even train for the unique thrill of riding the Estoril Formula 1 Circuit.
🏃♀️ Run Strong and Steady Along the Coast
Running two loops along the beautiful Guincho coast to Cabo Raso is a big challenge — but our plan gently builds your run fitness with a mix of jogs, tempo runs, and brick workouts that combine biking and running. You’ll finish feeling proud and energized, cheered on by supportive crowds in Cascais.
💪 Why This Half Distance Triathlon Training Plan Is Perfect for You
✅ Beginner-friendly, no prior experience or minimum mileage required
✅ Step-by-step swim, bike, and run workouts based on effort, so you train safely
✅ Open water swim preparation with easy-to-follow video drills
✅ Strength training sessions with clear instructions to keep you injury-free
✅ Gradual weekly build from 7 to 12 hours, allowing your body to adapt
✅ Practice race-day transitions with progressive brick workouts
✅ Personalized email coach support to answer your questions and keep you motivated
You don’t have to figure this out alone. This plan meets you where you are and helps you build the fitness, skills, and confidence to complete your first Half Distance Triathlon in Cascais with joy.
👉 Take the first step today — start your training plan now, and lean on your coach’s support as you prepare to make unforgettable memories racing Portugal’s Atlantic coast
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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
|
01:07:00 | 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 | |
|
|
01:07:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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