🏅HALF DISTANCE TRIATHLON MELBOURNE - INTERMEDIATE W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅HALF DISTANCE TRIATHLON MELBOURNE - INTERMEDIATE W/AI 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
Preparing for the Half Distance Triathlon Melbourne? This detailed 36-week triathlon training plan is built specifically for intermediate athletes ready to tackle the iconic St. Kilda Beach swim, Beach Road bike leg, and the fast Elwood waterfront run. Every session is purpose-driven to match the terrain, climate, and demands of Melbourne's unique course.
✅ Build the Perfect Endurance Base
Your journey starts with 12 foundational weeks to condition your body for long-course racing. Whether you're returning to triathlon or stepping up in distance, this structured block builds aerobic capacity, introduces key strength routines, and reinforces swim technique—essential for handling the 1.9km open-water swim in St. Kilda's 18°C waters.
✅ Progressive Training to Peak on Race Day
From week 13 onward, the focus shifts to Half Distance-specific training. Volume gradually increases from 7 to 12.5 hours weekly, reflecting the energy demands of Melbourne's fast 90km bike leg and 21.1km flat run. You’ll sharpen your edge through tempo sessions, brick workouts, long aerobic efforts, and threshold intervals that mimic race-day effort across Melbourne’s scenic beachfront.
✅ Course-Specific Focus
🌊 Open water swim prep includes drills to boost confidence in rolling starts and sighting—perfect for St. Kilda’s beachline.
🚴 Bike intervals are dialed to take advantage of the flat Beach Road course—speed, cadence control, and mental focus.
🏃♂️ Run workouts are designed for pacing and fatigue-resilience over a flat multi-loop course with built-in race-day simulation.
✅ Integrated Strength & Recovery
Our program emphasizes strength from day one, helping you build muscular durability for the bike and run. VO2 and threshold sets help you adapt to peak efforts without burnout. Deload weeks and flexible scheduling ensure you maintain consistency without injury.
✅ Bonus Resources & Coach Support
Get access to:
📹 Guided swim drills and video walkthroughs
📈 Power/HR-based bike and run sessions
💪 Strength sessions tailored to the needs of Half Distance triathletes
📬 Personalized email support from a dedicated coach—because you’re never training alone
🎯 Your next PR starts with a plan designed for success on Melbourne’s world-class Half Distance Triathlon course.
👉 Make the commitment. Invest in your journey. Let’s train smarter—you’re ready for Melbourne.
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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
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- Heart Rate Monitor
- GPS
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