2026 SIX MONTH FULL DISTANCE WALES - SENIOR TRIATHLETES W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH FULL DISTANCE WALES - SENIOR TRIATHLETES W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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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
Ready to conquer the rugged, awe-inspiring challenge of the Full Distance Triathlon Wales—as a 60+ triathlete? The course in Pembrokeshire is as breathtaking as it is demanding, featuring a 3.8 km ocean swim at North Beach, a 180.2 km bike through the steep hills of the National Park, and a 42.2 km marathon on a hilly four-loop run through Tenby’s historic streets. To perform at your best, especially in this terrain, you need more than just a generic plan—you need a smart, age-aware strategy built for real-world race demands.
Before beginning be sure you have a solid base of training where you can cover 1.5m of swimming, 60K of cycling and at least 20K of running
✅ Zone 2/3 Endurance for the Hills and Distance
The Wales bike and run courses are hilly and relentless. Our plan builds robust aerobic fitness through Zone 2/3-focused sessions, giving you the staying power to climb those 2685 meters on the bike and run strong through the final marathon loop—without burnout.
✅ Strength & Mobility to Handle Elevation
Senior athletes benefit from age-appropriate resistance training that preserves bone density and muscle mass, essential for handling the steep ascents and descents in Pembrokeshire—while also reducing your risk of injury.
✅ VO2 Max & Speed Intervals for Punchy Effort
Tenby’s coastal winds and sharp elevation changes demand more than steady-state fitness. Strategic VO2 workouts keep your power output sharp so you can respond when the course throws a curveball.
✅ Neuromuscular Training for Transition & Form
The swim exit, including the famous "zig zag" stairs, and the technical bike sections require coordination and agility. Our neuromuscular drills prepare your body and brain for these key moments.
✅ 2:1 Recovery Structure for Sustainable Progress
With a proven two-weeks-on, one-week-recovery rhythm, this plan ensures you're progressing while honoring your body’s need for rest—especially important for athletes over 60.
🎯 Why Choose This Full Distance Triathlon Training Plan?
Tailored for Senior Triathletes 60+
Science-based endurance, strength, and mobility blocks
📧 Includes Personalized Email Coach Support
Integrated pacing using HR, power, and perceived effort
Starts at 8 hrs/week, peaks at 16 hrs/week
👉 This is your moment. Train smart, train strong, and meet the start line in Tenby fully prepared.
Begin your Full Distance Triathlon Wales journey today—with expert support every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:23:00 | 01:30:00 |
|
Bike
x3
|
03:13:00 | 05:00:00 |
|
Run
x3
|
02:43:00 | 03:30:00 |
|
Strength
x1
|
00:47:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:23:00 | 01:30:00 | |
|
|
03:13:00 | 05:00:00 | |
|
|
02:43:00 | 03:30:00 | |
|
|
00:47:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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