BEGINNER MIDDLE DISTANCE TRIATHLON - 36 WEEKS - (ESPRIT - MONTREAL 2026) - PAUL M. JOHNSON
BEGINNER MIDDLE DISTANCE TRIATHLON - 36 WEEKS - (ESPRIT - MONTREAL 2026) - 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
Prepare to excel at the Middle Distance Triathlon Montréal with a 36-week beginner-friendly program built to match the exact demands of this iconic course. From the calm, PB-friendly swim in the Olympic Basin to the high-speed laps on Circuit Gilles-Villeneuve and the flat, fast half-marathon run, every session is designed to sharpen your skills where it matters most.
🏊 Swim Ready for the Olympic Basin – Develop efficient technique and open-water confidence with targeted drills and instructional videos, ensuring you glide through Montréal’s crystal-clear waters with energy to spare.
🚴 Power for the F1 Bike Course – Build sustained speed for 21 laps of the legendary Formula 1 track, mastering pacing, legal drafting gaps (12m), and quick accelerations for a truly fast split.
🏃 Strong Half-Marathon Finish – Train for consistent pacing on a flat, multi-lap course, dialing in mental toughness and nutrition so you can finish strong where the crowds cheer loudest.
✔ Progressive 12-week foundation phase to build endurance, strength, and technique before race-specific training.
✔ Structured run, bike, and swim sessions using RPE or heart rate for precision.
✔ Gradual weekly volume build from 7 to 12 hours to avoid injury and maximize adaptation.
✔ Brick workouts to prepare your body for smooth bike-to-run transitions.
✔ Strength training videos to improve efficiency, prevent injury, and boost power output.
✔ Personalized email coach support for guidance, motivation, and accountability.
Whether you’re new to triathlon or stepping up in distance, this plan balances endurance development, speed work, and recovery so you arrive at race day confident, fit, and ready to perform.
Secure your plan today and train with expert support tailored to your journey toward the Middle Distance Triathlon Montréal.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:20:00 | 01:15:00 |
|
Bike
x3
|
02:29:00 | 03:00:00 |
|
Run
x3
|
01:47:00 | 02:00:00 |
|
Strength
x2
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:20:00 | 01:15:00 | |
|
|
02:29:00 | 03:00:00 | |
|
|
01:47:00 | 02:00:00 | |
|
|
01:08:00 | 00:55:00 |
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.
- Plan for your event in the TrainingPeaks calendar.
- 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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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