2026 FULL DISTANCE SOUTH AFRICA BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE SOUTH AFRICA BEGINNER TRIATHLON PLAN W/AI RUN GAIT 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!
- Watch on YouTube
- Register Here
Explore Similar Options
Have questions? Need help in selecting a plan? Reach out through our contact page
Navigate Our Entire Training Plan Catalog
*Muscle and Motion App Required
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:42:00 | 01:30:00 |
|
Bike
x2
|
02:20:00 | 05:25:00 |
|
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 | |
|
|
02:20:00 | 05:25:00 | |
|
|
02:13:00 | 03:00:00 | |
|
|
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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.