🌟SIX MONTH HALF DISTANCE CARTAGENA - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🌟SIX MONTH HALF DISTANCE CARTAGENA - INTERMEDIATE W/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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Dreaming of powering through Cartagena’s coastal roads, swimming in turquoise Caribbean waters, and finishing strong in the heart of the Old City? This Half Distance Triathlon Training Plan is built to prepare you—physically, mentally, and strategically—for every challenge this unforgettable race brings.
🏁 Start with Strength: Build the Right Foundation
Before tackling the demands of a Half Distance Triathlon, it's essential to establish a strong foundation of base mileage—one that effortlessly carries you through an Olympic-distance triathlon and sets the stage for long-course success. The first phase of your plan builds aerobic fitness, technique, and confidence, so you're never playing catch-up.
🏊♂️ Swim Smart in the Caribbean
Dive into the calm, warm waters of Bahía de las Ánimas (80°F / 28°C) with skill and composure.
✅ Weekly open-water-focused swim sets simulate ocean conditions
✅ Tempo and sighting drills help you navigate confidently on race day
✅ Wetsuit-optional training prepares you for any water temp
🚴 Own the Fast and Flat Coastal Ride
The 90 km bike route along the Vía al Mar is made for speed—but you’ll need stamina to stay strong in the heat and humidity.
✅ Long interval rides simulate sustained efforts on flat terrain
✅ Progressive brick sessions build strength and smooth transitions
✅ Aerodynamic position practice boosts efficiency for headwinds and open roads
🏃♀️ Run Strong Through Cartagena’s Old City
With two scenic loops through vibrant colonial streets and lively spectators cheering you on, the 21 km run is thrilling—and tough.
✅ Tempo runs and heat-adapted long runs build your stamina and race-day rhythm
✅ Endurance-focused strength and mobility sessions prevent injury
✅ Mental toughness and pacing strategies ensure you don’t burn out in the final miles
💪 Train Smarter, Race Stronger
✅ 6-month plan ramping from 8 to 12 hours per week
✅ VO2 max, threshold intervals, and endurance blocks for top performance
✅ Personalized brick workouts to fine-tune pacing and nutrition under pressure
💬 Includes email support from your triathlon coach—you're never training alone.
👉 This is your time. Train with purpose, race with power, and crush the Half Distance Triathlon Cartagena with a plan built for results.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:55:00 | 03:00:00 |
|
Swim
x3
|
01:22:00 | 01:15:00 |
|
Run
x3
|
02:08:00 | 01:40:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:55:00 | 03:00:00 | |
|
|
01:22:00 | 01:15:00 | |
|
|
02:08:00 | 01:40:00 | |
|
|
01:16:00 | 01:00:00 |
Training Load By Week
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