🥇 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Whether you're racing for the first time or returning to the course with new goals, this 44-week triathlon training plan is designed specifically for masters athletes aged 40 and up. With strategic structure, recovery-focused design, and race-specific preparation, this plan gives you everything you need to arrive at the Waco start line strong, confident, and ready to perform.
💧 Swim Ready for the Brazos River
✅ Develops endurance through structured swim workouts that gradually increase volume
✅ Focuses on technique with drill-based sessions and video guidance—perfect for optimizing efficiency in Waco’s 1.2-mile downriver swim
✅ Builds comfort and pacing in open water conditions
🚴 Bike Strong Through Texas Countryside
✅ Brick workouts simulate transitions and boost your ability to hold speed over the 56-mile rolling terrain
✅ Power- and heart-rate-guided sessions help fine-tune effort for long, flat straightaways
✅ Strength training supports climbing ability and muscular endurance
🏃 Run with Confidence on the Brazos River Trail
✅ Builds up to the 13.1-mile distance with single-loop runs that match the Waco course profile
✅ Includes race pace sessions, tempo runs, and recovery weeks to avoid overtraining
✅ Targets durability and mobility for the bridges and undulating sections
🔑 Why This Half Distance Triathlon Training Plan Works
✅ Masters-Focused: Specifically tailored for athletes over 40, with a science-backed 3:1 training/recovery model
✅ Beginner-Friendly: Starts with a 12-week base phase—no prior endurance experience required
✅ Tech-Integrated: Compatible with Garmin, smartwatches, and training platforms for precision workouts
✅ Smart Structure: Combines endurance, VO₂ max, and anaerobic work for balanced speed and stamina
✅ Built-in Strength: Injury-prevention strength routines maintain performance and support longevity
✅ Race windows for your "B" and "C" events to test your fitness along the way.
You’ll move from general conditioning to race-day readiness, with every session crafted to help you peak right when it matters most—crossing the iconic Waco Suspension Bridge finish line with pride.
🎯 Ready to take on the Waco Half Distance Triathlon with purpose and confidence?
Get your personalized triathlon training plan today—includes direct email support from a certified coach to keep you on track, motivated, and race-day ready.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:02:00 | 01:15:00 |
|
Bike
x3
|
02:45:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:25:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:02:00 | 01:15:00 | |
|
|
02:45:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:25:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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