🥇SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇SIX MONTH HALF DISTANCE CASCAIS PORTUGAL - MASTERS 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
Tailored for competitive Masters athletes over 40, this 24-week program prepares your body and mind for the scenic yet demanding race course—from the sheltered bay swim at Ribeira Beach to the thrilling ride through the Sintra-Cascais Natural Park and the high-energy run along the Atlantic coast to Cabo Raso.
Who This Plan Is For
This plan is ideal for the Master's athletes who can currently finish either Sprint and Olympic triathlons and are prepared to take on the demands of the Half Distance (70.3) format.
✅ Open-Water Swim Confidence
The structured swim workouts and technique-focused video drills ensure you’re prepared for the cool 17–19°C (62.6–66.2°F) waters of Cascais. You’ll build comfort and confidence for the 1.9 km single-loop swim—even in choppy or crowded conditions.
🚴 Climb Strong, Descend Smart
The scenic but rolling 90 km bike course includes elevation through Sintra-Cascais Natural Park and a lap on the Estoril Formula 1 Circuit. This plan progressively builds cycling endurance and power with interval sessions and strength work, helping you maintain pace on climbs and recover quickly on descents.
🏃 Run with Strength on Tired Legs
The 2-loop 21.1 km run features elevation, wind exposure, and fast-changing terrain. This plan includes brick workouts and race-specific long runs that simulate late-race fatigue, so you can handle the final stretch toward Cabo Raso with confidence.
🏋️ Masters-Focused Strength & Mobility
Strength sessions are built specifically for athletes over 40—improving joint health, muscle resilience, and recovery capacity. These workouts help prevent injury and keep you training consistently.
📈 Smarter Training with Data
Heart rate and power-based sessions help you train with precision. All sessions align with Rate of Perceived Effort (RPE) to keep your training dialed in—whether you’re indoors or outside.
💬 Personal Email Coach Support
You're not alone. Every athlete receives direct email access to a coach for support, feedback, and training adjustments along the way.
This isn’t just a Half Distance Triathlon training plan—it’s a complete strategy designed to prepare you for every mile of the Cascais experience. If you're ready to race smarter, go faster, and perform stronger, this plan is your edge.
👉 Get started now and train with the support and structure you deserve. Victory in Cascais starts today.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:02:00 | 02:00:00 |
|
Bike
x3
|
02:54:00 | 03:20:00 |
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Strength
x1
|
01:13:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:02:00 | 02:00:00 | |
|
|
02:54:00 | 03:20:00 | |
|
|
01:21:00 | 01:15:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Heart Rate Monitor
- GPS
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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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