2026 FULL DISTANCE SOUTH AFRICA BEGINNER TRIATHLON PLAN W/AI RUN GATE ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE SOUTH AFRICA BEGINNER TRIATHLON PLAN W/AI RUN GATE 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train Smarter for the Full Distance Triathlon South Africa
Race with Purpose. Finish with Power. Prepare for one of the world’s most breathtaking races—the Full Distance Triathlon Championship in Nelson Mandela Bay—with a training plan designed to elevate first-time long-course triathletes to the finish line at Hobie Beach.
Why This Plan Works for South Africa
The 36-week Full Distance Beginner Triathlon Plan is built to match the unique demands of the South Africa Full Distance Triathlon—from the rolling bike terrain to the flat, fast beachfront run. This progressive program mirrors race day conditions with a focus on endurance, strength, and race-specific skill development.
Phase 1: 12-Week Foundation
Start strong with a video-supported swim-focused phase. You’ll master essential drills and open-water techniques needed for the 3.8 km (2.4 mile) swim in Algoa Bay’s moderate waters (68°F/20°C). Weekly training builds gradually—from 4.5 to 6 hours—boosting your fitness and confidence. Week 12 concludes with a foundational brick session to prep you for the next stage.
Phase 2: 24-Week Full Distance Build
Transition into a focused, long-distance training journey. From 7.5 to 14.5 hours per week, you’ll progress through structured tempo sessions, endurance-building workouts, and realistic simulations. Expect multi-discipline brick sessions, perfect for conquering the 3-loop 180 km bike course and the 4-lap 42.2 km beachfront run unique to the Full Distance Triathlon South Africa.
Every element of this plan prepares you for the sweeping ocean views, spectator-lined run, and challenging elevation that define this world-class race.
Built for Beginners. Designed for South Africa.
Whether you’re chasing your first Full Distance Triathlon or aiming to cross that finish line strong, this plan builds the endurance, mental toughness, and skills needed for success in Nelson Mandela Bay.
🌍 Conquer the Full Distance Triathlon South Africa with Confidence
Download your 36-week training plan today and take the first step toward the finish line at Hobie Beach.
Your Full Distance Triathlon journey starts now.
👉 Get the Plan Now!
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🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
🔥 AI Run Gait Video Analysis
🔥 40% Off dotfit Nutrition*
🔥 $40 Credit + Personalized Water Bottle From The Feed
🔥 30% Off ZONE3
🔥 27% Off BKOOL AR Cycling
🔥 25% Off Best Bike Split
🔥 20% Off Muscle And Motion
🔥 15% Off Stryd Running Pod
🔥 15% Off Nix Biosensors
🔥 Email Coach Support
To make sure you receive these benefits, please follow the instructions on Day 1 of your training plan.**
*Delivery Options Vary Per Country
*Muscle And Motion App Required
**Discounts codes sent within 48hrs of request.
^Training Plan Purchase Benefits May Change/End At Any Time Without Prior Notice
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:42:00 | 01:30:00 |
|
Bike
x2
|
02:18:00 | 04:15:00 |
|
Run
x2
|
02:13:00 | 03:00:00 |
|
Strength
x1
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:42:00 | 01:30:00 | |
|
|
02:18:00 | 04:15:00 | |
|
|
02:13:00 | 03:00:00 | |
|
|
01:08:00 | 00:55:00 |
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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