🥇 HALF DISTANCE TRIATHLON WACO - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 HALF DISTANCE TRIATHLON WACO - MASTERS 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
Training for the Half Distance Triathlon in Waco, Texas means preparing for the distinct demands of a fast downriver swim, a rolling one-loop bike course, and a scenic, bridge-crossing run. This 36-week Half Distance Triathlon training plan is specifically crafted for Masters athletes over 40 who want a focused, results-driven approach—whether you're stepping up from shorter races or returning after a break.
Here's how this plan aligns with the unique challenges of the Waco Half Distance Triathlon:
🏊 Swim Readiness for the Brazos River Start
The training includes progressive swim sessions that build efficiency and strength, incorporating open-water simulation drills and video-supported technique work—perfect prep for Waco's calm but fast-moving 1.2-mile downriver swim.
🚴 Bike Strength for Texas Terrain
You’ll build sustainable power and speed for the 56-mile rolling bike course through structured FTP intervals, long endurance rides, and race-day pacing strategies—tailored to help you fly through Waco’s long straightaways and scenic countryside.
🏃 Run Durability for a Riverfront Finish
This plan features tempo runs, brick workouts, and race-pace intervals to help you stay strong and steady through the 13.1-mile run along the Brazos River trail—so you can cross the iconic Waco Suspension Bridge with confidence and pride.
✅ Designed for Masters Athletes 40+
✔️ Age-smart periodization with a 3:1 training-to-recovery structure
✔️ Heart rate & power-based workouts to guide your effort
✔️ Strength training to preserve lean muscle and prevent injury
✔️ Personalized email coach support to guide your journey
✅ Time-Efficient and Sustainable
✔️ Starts at just 7.5 hours/week and builds to ~12 hours at peak
✔️ Built for balance—train hard without burning out
✅ Progressive, Phase-Based Structure
✔️ Base Phase (12 Weeks): Build aerobic capacity and functional strength
✔️ Build & Peak Phase (24 Weeks): Race-specific intensity and sharpening sessions
🎯 Ready to conquer Waco’s Half Distance Triathlon with purpose and precision?
This plan isn’t just a schedule—it’s your roadmap to a breakthrough performance. With expert structure, Masters-specific guidance, and email coach support, you’ll arrive at race day prepared, confident, and strong.
👉 Start your journey today and train smart for your best Half Distance Triathlon yet.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:16:00 | 01:15:00 |
|
Bike
x3
|
02:31:00 | 03:00:00 |
|
Run
x3
|
01:43:00 | 02:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:16:00 | 01:15:00 | |
|
|
02:31:00 | 03:00:00 | |
|
|
01:43:00 | 02:00:00 | |
|
|
01:32:00 | 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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