🥇 2026 SIX MONTH HALF DISTANCE LOUISVILLE - MASTERS - W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE LOUISVILLE - 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
Training for the Half Distance Triathlon in Louisville means preparing for a dynamic race across a fast-moving river swim, a rolling bike course through Kentucky’s scenic horse country, and a shaded but demanding run through city parks and downtown streets. With heat, terrain, and pacing all playing major roles, your training plan must do more than get you across the finish line—it needs to prepare you for the specific challenges of this course.
Before beginning you should be able to:
Swim: 1,500 meters without difficulty
Bike: 30 miles with sustained effort
Run: At least 5 miles comfortably
✅ Real-World Swim Prep for the Ohio River
The point-to-point, current-assisted 1.2-mile swim demands confidence in open water and strong pacing. Your training plan includes structured open-water simulation workouts, drills to improve navigation, and video-based swim technique sessions—so you’re ready to swim strong and straight in Louisville’s fast river currents.
✅ Bike Workouts for Rolling Horse Country
With 56 miles of undulating terrain, the Louisville bike course rewards athletes who can maintain power output over changing grades. This plan builds that ability with targeted interval sets and sustained tempo rides. Power and heart-rate zones keep your intensity dialed in so you can ride smart, not just hard.
✅ Run Training Tailored for Cherokee Park & Urban Heat
The 13.1-mile run mixes shaded park paths and urban heat exposure. Long runs and brick workouts in this plan condition your legs to handle this transition while including heat-adaptation strategies and recovery tools. You’ll run strong when it matters most—on the way to 4th Street Live!
✅ Built for Masters Athletes Over 40
This Half Distance Triathlon plan prioritizes recovery, durability, and injury prevention—with 3:1 training cycles, mobility-focused strength sessions, and intensity distribution based on proven data for aging athletes.
🎯 Smart, Targeted Progression
📈 24-week plan that builds from 7.5 to 12.5 hours per week
🧠 RPE, heart rate, and power-based workouts across all three disciplines
💪 Functional strength sessions with demo videos tailored for athletes 40+
📩 Get Personalized Support
Every athlete who trains with this plan also receives personalized email coaching support to help with pacing, modifications, and race-week strategy. You're not training alone—you’ll have expert guidance along the way.
Take the guesswork out of your Louisville Half Distance Triathlon prep. Start your plan today with coach-backed support and race-specific training.
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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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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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