🔥2026 HALF DISTANCE TRIATHLON WASHINGTON SENIOR TRIATHLETES W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 HALF DISTANCE TRIATHLON WASHINGTON SENIOR TRIATHLETES 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
Preparing for the Half Distance Triathlon Washington Tri-Cities requires a training plan designed specifically for the course and senior athletes’ needs. This 36-week plan is tailored for triathletes aged 60+, helping you build endurance, maintain strength, and approach race day with confidence.
Here’s how this training plan helps you succeed in the Half Distance Triathlon Washington Tri-Cities:
✅ Build Aerobic Endurance for Swim, Bike, and Run — Long, low-intensity workouts develop cardiovascular fitness needed for the 1.2-mile swim, 56-mile bike with 1,800 feet elevation, and flat 13.1-mile run along the Columbia River.
✅ Maintain Muscle and Bone Strength — Resistance training supports muscle mass and bone health, essential for senior athletes tackling the rolling bike course and steady run.
✅ Improve Swim Technique with Video Drills — Structured swim sessions with video guidance build efficiency and confidence in 68°F water conditions.
✅ Practice Brick Workouts for Smooth Transitions — Combined bike-run sessions prepare you for quick and efficient race-day transitions at Columbia Point Park.
✅ Periodized Training with Recovery — A 2:1 work-to-recovery ratio promotes steady progress while minimizing injury risk through the 12-week base, 12-week build, and 12-week peak phases.
✅ Device-Compatible Heart Rate and Power Workouts — Compatible with Garmin and other platforms, enabling precise effort control over varying terrain.
✅ Boost Speed and VO2 Max — Interval sessions increase your running efficiency on the flat, paved trails of the course.
✅ Designed for Senior Athletes’ Time and Recovery Needs — Training begins at 7.5 hours per week, gradually increasing to 12, balancing progress with recovery.
This comprehensive Half Distance Triathlon training plan prepares you physically and mentally to master the Washington Tri-Cities course safely and confidently. Whether stepping up from shorter distances or returning to training, it’s built on proven science and senior-specific strategies.
Ready to race your best Half Distance Triathlon Washington Tri-Cities?
Get started with expert guidance and personalized email coach support included. Invest in your training plan now and take the next step toward race day success
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:17:00 | 03:00:00 |
|
Swim
x3
|
01:18:00 | 00:50:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Run
x2
|
01:34:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:17:00 | 03:00:00 | |
|
|
01:18:00 | 00:50:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
01:34:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Heart Rate Monitor
- GPS
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