🔥2026 HALF DISTANCE TRIATHLON OREGON - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON OREGON - SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
Train for Success at the Oregon Half Distance Triathlon – With a Plan Built for Athletes 60+
You'll begin with a 1.2-mile swim in the gently flowing Willamette River, starting at Minto Brown Island Park. Thanks to the downstream current, you'll experience a faster, smoother swim, finishing at Riverfront Park in water temperatures averaging 65°F (18°C). The 56-mile bike leg unfolds over lightly rolling hills and flat, rural roads—ideal for steady pacing and speed. The 13.1-mile run loops through a shaded nature preserve and along the riverfront, with mild June temperatures around 80°F (27°C).
To meet the demands of this course, the 36-week Half Distance Triathlon training plan for senior athletes (ages 60+) is specifically designed to match the terrain, weather, and endurance requirements of Oregon’s unique layout. Built on a science-based framework, the plan focuses on progressive adaptation, recovery, and strength preservation for long-term performance.
✅ Course-Specific Endurance Development – Long, low-intensity rides and runs mirror Oregon’s flat-to-rolling terrain, helping you sustain output over time without excessive strain.
✅ Race-Day Simulation – Includes brick workouts and threshold sessions that replicate the swim-to-bike and bike-to-run transitions you'll face on race day.
✅ Heat and Hydration Readiness – Acclimation runs prepare you for the 80°F race-day conditions, with guidance on pacing and hydration for senior athletes.
✅ Swim Confidence – Video-based drills and open-water prep build comfort in moving river conditions with sighting and navigation practice.
✅ Strength and Mobility Training – Targeted sessions protect joint health, preserve muscle mass, and reduce injury risk—critical for senior triathletes.
✅ Smart, Age-Appropriate Progression – Structured around a 2:1 work-to-recovery ratio to support safe progression without overtraining.
This plan begins with a 12-week base phase that restores aerobic health and functional strength, followed by 24 weeks of build and peak training focused on Oregon’s course profile. Weekly volume progresses gradually from 7.5 to 12 hours, aligning with time-efficient training for senior triathletes.
Train with structure. Race with confidence.
Start your Oregon Half Distance Triathlon journey today with our expert-designed training plan—featuring personalized coach support by email to guide your progress every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:17:00 | 03:00:00 |
|
Swim
x3
|
01:18:00 | 00:50:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Run
x2
|
01:34:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:17:00 | 03:00:00 | |
|
|
01:18:00 | 00:50:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
01:34:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
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