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
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Length
44 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. Race Stronger. Conquer South Africa.
Ready to take on the epic challenge of the Full Distance Triathlon South Africa? Say goodbye to generic mileage and hello to a purpose-driven training journey designed to prepare you for race day in Port Elizabeth like never before.
Introducing the Full Distance Triathlon Beginner Plan – a powerful 44-week program built specifically for beginner and first-time full-distance triathletes. This plan blends structure, science, and strategy, delivering real performance results for the ultimate race experience at the FULL DISTANCE TRIATHLON in South Africa.
What to Expect: 44 Weeks to Finish Strong
Weeks 1–12: Build your foundation with strength training, technique development, and aerobic conditioning. Begin with 4.5 hours/week, ramping up to 6 hours/week.
Weeks 13–44: Tackle endurance, strength, and high-performance VO2 intervals with precision. Weekly training rises to 14 hours at peak, with recovery weeks and space for “B” and “C” races.
This plan is more than a schedule—it’s a complete roadmap. Whether you’re navigating Hobie Beach’s two-lap swim, the scenic yet demanding 180km bike course, or the crowd-charged beachfront marathon, this plan prepares your body and mind for every challenge South Africa throws your way.
What’s Included:
✅ Swimming technique videos to perfect your stroke
✅ RPE & heart-rate guided run sessions for smarter pacing
✅ Bike workouts tailored to fitness zones
✅ Strength training designed for beginner triathletes
✅ Brick workouts and race simulations for full-distance readiness
Why It Works for South Africa
South Africa’s full-distance course is iconic—but it’s no easy feat. From ocean currents at Hobie Beach to the undulating hills of Marine Drive and the spectator-packed beachfront run, success requires more than determination. This plan builds the strength, stamina, and strategy to go the distance—and cross that Hobie Beach finish line strong.
Start Your Journey Today
It’s time to train with purpose. Prepare confidently for race day in South Africa with a plan designed to make your first Full Distance Triathlon unforgettable.
👉 Acquire the Full Distance Triathlon Beginner Plan now and turn your triathlon dream into a finish line reality
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Run
x3
|
02:29:00 | 03:00:00 |
|
Bike
x2
|
02:32:00 | 05:25:00 |
|
Strength
x1
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:50:00 | 01:30:00 | |
|
|
02:29:00 | 03:00:00 | |
|
|
02:32:00 | 05:25:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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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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