🥇2026 SIX MONTH MIDDLE DISTANCE GALLIPOLI - SENIOR TRIATHLETE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇2026 SIX MONTH MIDDLE DISTANCE GALLIPOLI - SENIOR TRIATHLETE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Plan Description
The Gallipoli Half Distance Triathlon presents a challenging course rich in history, elevation, and open-water conditions. This 24-week training plan is expertly built for senior triathletes (60+) who are preparing for the demanding terrain and unique character of the Gallipoli race. Designed around the specific demands of this event, the program helps you arrive strong, resilient, and race-ready.
🏊♂️ Swim Preparedness
Gallipoli’s 1.9 km bay swim in 20°C (68°F) open water demands calm efficiency and confidence in non-wetsuit-legal temperatures. The plan includes technique-driven swim drills, pacing sessions, and cold-water acclimatization strategies to build open-water comfort and reduce fatigue early in the race.
🚴♂️ Bike-Specific Strength & Endurance
The 90 km ride features 900m of elevation, including steep climbs like Conkbayiri Hill and strong coastal winds. You'll train on hill repeats, tempo efforts, and long endurance rides to mirror the course profile.
✅ Power-based bike intervals to prepare for rolling and steep terrain
✅ Muscular endurance sessions to handle the course’s back-half demands
🏃♂️ Run Durability for Coastal Repeats
The 21.1 km run includes three laps along the Gallipoli coast near ANZAC Cove. To prepare, this plan gradually builds volume while reinforcing running economy and pacing control.
✅ Back-to-back brick sessions simulate late-race fatigue
✅ Laps-based workouts train your body and mind for the looped run format
💪 Built for Masters-Level Performance
Targeted strength training helps preserve muscle, protect joints, and maintain bone density—all essential for athletes over 60. Every phase of the plan is paced to allow full recovery and sustainable progress.
✨ Key Benefits for Senior Triathletes:
✔️ Personalized for athletes 60+ with a proven 2:1 build-recovery structure
✔️ VO₂ max and threshold sessions to maintain top-end speed
✔️ Integrated mobility and balance work to reduce injury risk
✔️ Smart-device compatible workouts & video swim support
✔️ Weekly email coach support for guidance and accountability
Step onto the Gallipoli Half Distance Triathlon course ready for every climb, every kilometer, and every moment.
Invest in the training plan that’s built for your experience, your goals, and your race. Let’s get to work.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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