🥇 2026 HALF DISTANCE TRIATHLON KRAKOW - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE TRIATHLON KRAKOW - MASTERS W/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
This 36-week Half Distance Triathlon training plan is purpose-built for experienced athletes over 40, offering a structured path toward confident race execution in Krakow’s varied and historic setting.
🏊 Swim – 1.9 km | Zakrzówek Reservoir
The plan includes progressive swim workouts, open-water simulation, and technique drills tailored for older athletes. With video-supported sessions, you'll develop the aerobic endurance and form efficiency necessary for a calm, single-loop swim in the clear, cool waters of the Zakrzówek Reservoir.
🚴 Bike – 90 km | Through Lesser Poland to Bochnia
The course features a blend of flats and moderate climbs, with elevation gains that require sustained power and pacing control. This plan integrates heart rate and power-based bike sessions, plus brick workouts that simulate terrain-specific efforts. Structured VO₂ max and tempo intervals help you prepare for the demands of the rolling Polish countryside and the fan-filled turnaround at Bochnia’s historic market square.
🏃 Run – 21.1 km | Krakow’s Historic Streets
A four-loop run through the Vistula River boulevards and Main Market Square requires pacing precision, muscular resilience, and mental focus. This plan builds that foundation with controlled tempo efforts, strength-focused run sessions, and a progressive approach to threshold development—ensuring you're ready for a consistent and confident half marathon finish through Kraków’s historic core.
✅ Key Benefits for Masters Athletes Over 40
✔️ Periodized 3:1 Training Load: Balances stress and recovery to reduce injury risk
✔️ Power & Heart Rate Integration: Fully compatible with Garmin and smart platforms
✔️ Masters-Specific Strength Training: Supports joint health, mobility, and muscular balance
✔️ Time-Efficient Volume: Builds from ~7.5 to 12 hours per week to suit busy schedules
✔️ Email-Based Coach Support: Ask questions, get clarification, and stay on track
This structured training system supports performance gains while minimizing injury risk and overtraining—especially critical for athletes 40 and over.
🎯 Ready to Train for the Half Distance Triathlon in Krakow?
Invest in a plan that’s built on proven methods for Masters athletes and backed by personal coach support. Take the next step toward your strongest race performance yet.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:16:00 | 01:15:00 |
|
Bike
x3
|
02:31:00 | 03:00:00 |
|
Run
x3
|
01:43:00 | 02:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:16:00 | 01:15:00 | |
|
|
02:31:00 | 03:00:00 | |
|
|
01:43:00 | 02:00:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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