2026 SIX MONTH HALF DIST PUERTO PRINCESA BEGINNER TRIATHLON W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DIST PUERTO PRINCESA BEGINNER TRIATHLON W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
The Beginner's Six-Month Half Distance Triathlon Plan is designed to prepare you for the Half Distance Triathlon in Puerto Princesa, Philippines. If you have maintained your fitness here's how the plan addresses the race's specific elements:
Swim Training (1.9 km)
- Technique Focus: The plan emphasizes swim technique, which is essential for navigating the calm waters of Puerto Princesa Bay. The tropical water temperature of 84°F (29°C) requires efficient swimming. The plan includes drills to improve form and build confidence in open-water conditions.
- Open-Water Skills: You'll practice open-water swimming, building comfort with buoy navigation and stroke efficiency in less controlled environments.
Bike Training (90 km)
- Terrain Preparation: The two-loop bike course has rolling hills and flat sections. The plan includes interval bike sessions to build strength and endurance for the varied terrain, especially on Puerto Princesa South Road.
- Aerobic Base and Interval Training: VO2 interval and anaerobic threshold training will help you build stamina and speed, preparing you for the 90 km course.
- Heart Rate Training: Structured sessions based on RPE and heart rate zones help you pace yourself effectively, preventing overexertion while maintaining a strong performance.
Run Training (21.1 km)
- Terrain Adaptation: The three-loop run course starts with an uphill climb, followed by flat and rolling sections. The plan includes hill sprints and long runs, building strength and endurance for the 21.1 km distance.
- Endurance and Technique: Gradual increases in running distance combined with strength training will ensure you maintain good form and efficiency on the run, particularly in the heat.
Weather and Environmental Considerations
- Heat and Humidity: With race-day temperatures of 86°F (30°C), the plan helps you train in warmer conditions to prepare for the humid environment of Puerto Princesa.
Strength Training and Technique
Strength Sessions: Specific strength exercises for triathletes will help improve your muscular endurance for the bike and run, especially on hilly terrain. Video instructions ensure proper form and effectiveness.
This beginner-friendly training plan builds your endurance, strength, and technique, preparing you for the Half Distance Triathlon in Puerto Princesa. By following the plan, you'll be ready to tackle the swim, bike, and run portions while optimizing your performance on race day.
Puerto Princesa Half Distance Triathlon
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:57:00 | 03:00:00 |
|
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 | |
|---|---|---|---|
|
|
02:57:00 | 03:00:00 | |
|
|
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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