🥇 SIX MONTH HALF DISTANCE NORTH CAROLINA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 SIX MONTH HALF DISTANCE NORTH CAROLINA - 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
The Half Distance Triathlon North Carolina is a demanding race designed for experienced athletes like you who are over 40 and who seek to perform at their best. The course features a 1.2-mile current-assisted swim in Wrightsville Beach’s saltwater channel, a flat and fast 56-mile bike ride crossing the Cape Fear River, and a scenic 13.1-mile run through historic Wilmington, including the famous “hot corner.” Success requires endurance, precise pacing, and resilience—qualities this training plan is built to develop.
The Importance of Base Training
A strong aerobic base is essential for mastering the Half Distance Triathlon. This plan is built for triathletes who can swim 1,500m, bike 30 miles, and run 5 miles comfortably. This foundational work is critical for Master athletes, allowing sustainable progression while minimizing injury risk.
Establishing this base ensures you are physically and mentally prepared for the more intense training phases to come. Training starts at 7.5 hours per week, peaking at 12.5 hours, with recovery weeks built in for sustainable gains.
How This Plan Prepares You for the Race
✔️ Comprehensive Base Training — Steady swims, endurance rides, and easy runs to build aerobic capacity and muscular endurance with proper recovery.
✔️ Periodized Progression — A strategic shift to race-specific intensity, incorporating threshold and VO₂ max workouts tailored to the race demands.
✔️ Strength and Mobility — Functional strength training to improve joint health, mobility, and injury resilience for athletes over 40.
✔️ Race-Specific Pacing — Guidance on pacing the tide-assisted swim, sustaining power on the flat bike course, and executing the run, including the challenging course sections.
Program Features
Personalized email coaching for expert guidance
Training based on heart rate, power, and perceived effort for precise workload control
Instructional swim drills and strength videos* for longevity and injury prevention
Smart device integration for easy tracking and adjustments
Prepare smartly and race confidently.
This plan offers Master triathletes a structured, evidence-based path to peak performance at the Half Distance Triathlon North Carolina, minimizing injury risk and maximizing race-day success.
Take the next step toward your best race performance with this comprehensive training plan.
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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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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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