🥇 2026 SIX MONTH HALF DISTANCE LOUISVILLE - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE LOUISVILLE - SENIOR 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
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 requires more than grit—it demands a smart, sustainable approach tailored to the unique challenges of the course and your body. This Senior Triathlete 60+ Half Distance Training Plan is built with your success and long-term health in mind, helping you race strong along the Ohio River, through Kentucky horse country, and into downtown Louisville.
🏊 Swim-Specific Preparation
The 1.2-mile downriver swim in the Ohio River calls for smart pacing and efficient stroke mechanics.
✅ Video swim drills refine technique for open-water efficiency
✅ Low-intensity aerobic swims enhance endurance without overtaxing joints
✅ Neuromuscular swim work improves coordination and reaction time
🚴 Bike Conditioning for Rolling Hills
With a 56-mile route winding through the scenic, undulating terrain of Oldham County, this plan builds your capacity to ride steady and strong.
✅ Progressive endurance rides build leg stamina for the single-loop course
✅ Power-based intervals enhance climbing strength and race-day pacing
✅ Senior-specific strength training supports joint resilience and muscle balance
🏃 Run Ready for Louisville's Urban Terrain
The 13.1-mile run blends downtown streets with shaded Cherokee Park paths, testing both endurance and adaptability.
✅ Run workouts include tempo, threshold, and track sessions to build resilience
✅ VO₂ max efforts protect top-end aerobic capacity
✅ Run drills and strides sharpen form and reduce injury risk
💪 Built for Age 60+ Athletes
This plan is structured for your physiology—preserving muscle, maintaining bone density, and avoiding burnout. The 2:1 build-to-recovery structure keeps training progressive but sustainable.
📧 Personalized Email Coach Support Included
Got questions? Need adjustments? You’ll have direct access to an experienced coach who understands the specific needs of senior triathletes.
🚀 What You'll Gain
✅ Increased endurance and durability
✅ Smarter pacing and energy management
✅ Reduced injury risk through balanced training
✅ Confidence on race day—mentally and physically
If you've maintained your fitness and are ready to train smarter, race stronger, and finish proud at the Half Distance Triathlon in Louisville then this plan is for you.
Start your 24-week journey with confidence—your personalized plan with expert guidance is waiting.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- 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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