SIX MONTH FULL DISTANCE TRIATHLON PORTUGAL - BEGINNER W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
SIX MONTH FULL DISTANCE TRIATHLON PORTUGAL - BEGINNER W/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
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your First Full Distance Triathlon in Portugal Starts with Belief
Feeling overwhelmed by where to begin—you're not alone. Every seasoned triathlete started as a beginner. What matters most isn’t speed or experience—it’s your willingness to show up, stay consistent, and believe in what you’re capable of.
This 6-month Full Distance Triathlon training plan was made for you—the first-timer with a big heart, a clear goal, and maybe a little fear. That’s normal. We’ll walk this journey together.
🌱 Where You Need to Be to Start
Before beginning this plan, you should have a basic fitness base. You don’t need to be fast—you just need to be able to:
✅ Swim 2.5 km (at any pace)
✅ Bike 45 miles (around 72 km)
✅ Run for 60 minutes without stopping
From that foundation, we’ll build you up, week by week, with structure, support, and encouragement.
🌊 Confidence for the Open Water Swim
We’ll help you prepare for the 3.8 km swim in Cascais Bay with guided drills, beginner-friendly VO2 sessions, and video instruction. You’ll learn how to stay calm in the water—and steady in your mind.
🚴 Strength for the Scenic 180 km Ride
The rolling bike course through Sintra-Cascais Natural Park is stunning—but it’s a test of endurance. We’ll guide you through heart rate–based sessions that build stamina safely and gradually, all while you gain confidence handling long rides.
🏃 Endurance for the Final 42.2 km Run
You’ll finish the race with a 3-loop coastal run surrounded by cheers. Our plan prepares you with long runs, pacing strategy, strength work, and mindset tips to keep you going—even when it’s tough.
💪 What You’ll Gain Along the Way:
✔️ A beginner-friendly 3-weeks-on, 1-week-recovery structure
✔️ Weekly training from 7.5 to 14 hours, built for real life
✔️ AI-Powered Run Gait Video Analysis to improve form
✔️ Video-based swim technique drills
✔️ Structured bike/run sessions using RPE & heart rate
✔️ Strength workouts tailored for triathletes
✔️ Email coach support—you’ll never be left wondering “what now?”
❤️ You don’t need to be fearless. You just need to take the first step.
👉 Let this Full Distance Triathlon training plan be your guide to the finish line in Cascais—with expert support, compassion, and belief in you.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:50:00 | 03:00:00 |
|
Bike
x3
|
02:59:00 | 05:30:00 |
|
Swim
x3
|
02:08:00 | 01:30:00 |
|
Strength
x1
|
00:46:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:50:00 | 03:00:00 | |
|
|
02:59:00 | 05:30:00 | |
|
|
02:08:00 | 01:30:00 | |
|
|
00:46:00 | 00:55:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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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