INTERMEDIATE FULL DISTANCE TRIATHLON - 24 WEEKS - (WALES - PEMBROKESHIRE 2026) - PAUL M. JOHNSON
INTERMEDIATE FULL DISTANCE TRIATHLON - 24 WEEKS - (WALES - PEMBROKESHIRE 2026) - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Full Distance Triathlon Wales in Pembrokeshire isn’t just another race — it’s a legendary test of endurance. From the chilly waters of North Beach to the punchy climbs of the Pembrokeshire Coast and the electric crowd-lined run through Tenby, this course demands respect — and serious preparation.
🔥 Prerequisite Training Required
This is an intermediate-level Full Distance Triathlon training plan. You’ll need a solid foundation of base fitness to jump in. We’re talking consistent weekly training of at least eight weeks under your belt — because we kick off hard with VO2 max intervals in week one. No fluff. No guesswork. Just smart, focused training from day one.
Here’s how this 6-month Full Distance Triathlon training plan prepares you to own every mile of Tenby:
✅ Ocean Swim Confidence
Prepare for the 3.8 km, two-loop ocean swim with cold-water acclimation protocols, sighting practice, and efficient open-water drills that simulate the conditions you’ll face — including the iconic “zig-zag” stairs into T1.
✅ Climb-Ready Bike Legs
Two laps. 2,685 meters of climbing. Exposed coastal winds. We prep you for the 180.2 km ride with tempo climbs, VO2 and threshold intervals, and fatigue resistance training to help you stay strong, steady, and confident deep into the ride.
✅ Dominate the Hilly Marathon
Tenby’s four-loop run is tough, but the energy is unreal. We train you to hold pace and form through hills, loops, and crowd surges with progressive brick sessions, race-specific long runs, and mental resilience strategies baked into every week.
✅ Periodized for Peak Performance
3 weeks build, 1 week recovery. This scientifically-backed cycle ensures you’re building fitness without burning out.
✅ Time-Efficient
Start at just 8 hours/week and build to around 16 hours/week — structured for athletes balancing work, life, and serious racing goals.
✅ Pro-Level Tools & Coach Support
🎥 AI-Powered Run Gait Video Analysis
💪 Strength training with detailed video demos*
🏊♀️ Swim drill tutorials for open-water skill
📈 HR & power-based intervals for run and ride precision
💬 Email access to your coach — get support when you need it
You’re not here to just finish. You’re here to race smart, go deep, and rise to the occasion.
Let’s train for Tenby — and make this Full Distance Triathlon your strongest yet.
👉 Get your plan today and take control of your training.
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🔥 27% Off BKOOL AR Cycling
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:53:00 | 03:00:00 |
|
Bike
x3
|
03:17:00 | 05:25:00 |
|
Swim
x3
|
02:12:00 | 01:30:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:53:00 | 03:00:00 | |
|
|
03:17:00 | 05:25:00 | |
|
|
02:12:00 | 01:30:00 | |
|
|
01:16:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
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