🔥 2026 HALF DISTANCE TRIATHLON TALLINN - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥 2026 HALF DISTANCE TRIATHLON TALLINN - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
44 Weeks
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Plan Description
This 44-week triathlon training plan is built specifically to prepare athletes for the Half Distance Triathlon in Tallinn. Each phase is designed to match the demands of the race: a 1.9 km open water swim in the Baltic Sea, a fast 91.3 km bike course combining city streets and countryside roads, and a flat, 21.1 km run along the coast of Tallinn Bay.
What This Plan Prepares You For:
✅ Swim in Cold Open Water: The program includes progressive cold-water swim sessions, open-water sighting drills, and pacing strategies tailored to the Baltic Sea’s average race temperature of 64°F (18°C).
✅ Power and Endurance for the Bike: You’ll complete interval-based and tempo rides that simulate the course’s mix of fast flats and rolling countryside terrain.
✅ Pace and Stamina for a Flat Run: Brick workouts and threshold training are used to replicate the flat, fast run course along Tallinn Bay, preparing you to run efficiently off the bike.
✅ Fueling and Hydration Strategy: You’ll train using a schedule that aligns with the race’s 4 bike and 8 run aid stations, helping you avoid energy crashes on race day.
Plan Details:
🔹 12-Week Base Phase: Establishes aerobic endurance and foundational strength. No prior training required.
🔹 32-Week Build and Peak Phase: Follows a 3:1 training cycle—three weeks of load followed by one week of recovery—to support performance gains and avoid burnout.
🔹 Progressive Training Volume: Weekly hours begin at 9.5 and peak at 14 by week 39.
🔹 Functional and Strength Training: Begins with stability and mobility work, progressing into strength sessions that support swim, bike, and run efficiency.
🔹 Performance Training Blocks: Includes aerobic base, VO₂ max, anaerobic threshold, anaerobic power, and ATP-PC sprint training—all programmed for targeted adaptation.
Designed for amateur advanced athletes, this triathlon training plan prepares you to race at your best in Tallinn. Every session is purposeful and aligned with the course demands.
📩 Includes coach email support—get direct answers to your training questions from a qualified coach.
🎯 Train with purpose. Race with confidence. Start your Half Distance Triathlon Tallinn training today.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Bike
x3
|
03:43:00 | 03:00:00 |
|
Strength
x2
|
02:04:00 | 01:00:00 |
|
Run
x2
|
01:51:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 01:15:00 | |
|
|
03:43:00 | 03:00:00 | |
|
|
02:04:00 | 01:00:00 | |
|
|
01:51:00 | 02:00:00 |
Training Load By Week
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- Power Meter
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- GPS
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