🥇 2026 SIX MONTH HALF DISTANCE WASHINGTON - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE WASHINGTON - SENIOR 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
If you're a seasoned athlete over 60, with a strong base of training, preparing for the Half Distance Triathlon in Washington Tri-Cities, this 24-week training plan is thoughtfully designed with you in mind. Every element—from swim technique to aerobic conditioning and strength training—supports the unique needs of senior triathletes aiming to stay strong, healthy, and competitive.
The Washington Tri-Cities course rewards smart, steady training. The downstream 1.2-mile swim calls for confident open-water skills and relaxed aerobic efficiency. The 56-mile rolling bike ride across Eastern Washington wine country demands muscular endurance and pacing discipline. And the flat 13.1-mile run along the Columbia River requires resilience, form, and mental focus. This training plan prepares you for all of it—with your age, goals, and longevity at the center.
✅ Age-Specific Strength & Mobility Workouts
Build and maintain the muscular strength and joint stability needed to handle long training hours—and the rolling terrain of the Tri-Cities bike course.
✅ Aerobic Base Development
Strategic low-intensity sessions improve cardiovascular health while reducing the risk of overuse injuries—crucial for senior endurance athletes.
✅ Targeted VO₂ Max & Threshold Training
Key workouts in later phases help maintain your top-end speed and prepare you to handle surges on the bike and run.
✅ Swim Drill Integration
Video-based swim drills refine technique and comfort in open water—especially useful for the calm but current-supported Columbia River swim.
✅ Neuromuscular & Transition Efficiency
Practice sessions focus on agility, balance, and smooth transitions—skills that help preserve energy across all three legs of the race.
✅ Progressive, Sustainable Volume
Weekly training grows gradually from 7.5 to 12.5 hours with a 2:1 build-to-recovery ratio, designed to prevent fatigue while fostering long-term adaptation.
✅ Personalized Coach Email Support
You’re never training alone. Gain access to expert support when you need clarity, feedback, or motivation.
Whether you're racing for a personal best or simply embracing the joy of finishing strong, this plan helps you train smart, age well, and race with confidence.
🌟 Join a growing community of senior triathletes proving that age is just a number.
Start your Half Distance Triathlon journey today—with support, structure, and purpose.
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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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