🥇 2026 SIX MONTH HALF DISTANCE TRIATHLON OREGON - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE TRIATHLON OREGON - MASTERS 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
The Half Distance Triathlon Oregon features a 1.2-mile swim in the Willamette River, starting at Minto Brown Island Park. The downriver current provides a natural speed advantage, while the average water temperature of 65°F (18°C) creates comfortable conditions for a strong swim.
The 56-mile bike course is an out-and-back route along rolling hills and country roads beside the river, characterized by mostly flat terrain and gentle curves, ideal for steady, fast pacing.
The final 13.1-mile run begins and ends at Riverfront Park, traversing a serene nature preserve with a mix of shaded and sunny areas. Race day temperatures average 80°F (27°C), offering a pleasant environment for endurance running.
This six-month Half Distance Triathlon Training Plan is meticulously designed to prepare competitive Masters athletes over 40 for the specific demands of this race’s course, terrain, and climate. It emphasizes progressive endurance and strength development with a focus on race-day performance and injury prevention.
How This Training Plan Prepares You for Half Distance Triathlon Oregon:
✔️ Swim Preparation: The plan’s structured swim workouts and video drills refine your technique, building efficiency to harness the river’s current advantage and maintain strong pace in 65°F water.
✔️ Bike Conditioning: The 56-mile route’s rolling yet predominantly flat profile requires sustained power and smooth pacing. This plan’s heart rate and power-based bike sessions develop the endurance and muscular resilience to handle this terrain confidently.
✔️ Run Endurance & Heat Acclimation: The flat, partly shaded 13.1-mile run is supported by targeted running workouts that build aerobic capacity and speed, with volume and intensity balanced to prepare you for the typical 80°F race day temperature.
✔️ Periodized Structure: Using a 3:1 build-recovery cycle, the program reduces injury risk and enhances adaptation—crucial for maintaining consistency across the 24 weeks leading up to race day.
✔️ Masters-Specific Strength Training: Functional exercises tailored for durability and mobility help protect aging joints and muscles, enabling sustained training and a strong finish.
✔️ Data-Driven Workouts: Training guided by Rate of Perceived Effort, Heart Rate, and Power ensures precision, helping you optimize performance and recovery.
Take the next step in your training journey with personalized email coaching support to help tailor the plan to your needs and keep you motivated. Equip yourself with a proven structure designed to maximize performance and reduce injury risk for your upcoming Half Distance Triathlon Oregon.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
02:02:00 | 02:00:00 |
Bike
x3
|
02:54:00 | 03:20:00 |
Swim
x3
|
01:21:00 | 01:15:00 |
Strength
x1
|
01:13:00 | 01:00:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:02:00 | 02:00:00 | |
|
02:54:00 | 03:20:00 | |
|
01:21:00 | 01:15:00 | |
|
01:13:00 | 01:00:00 | |
|
—— | —— |
Training Load By Week
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