🔥2026 FULL DISTANCE TRIATHLON KOREA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE TRIATHLON KOREA - MASTERS 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
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 44-Week Competitive Masters Full Distance Triathlon Training Plan is designed specifically for athletes over 40 who are preparing for a course like Gurye. It focuses on building durability, managing fatigue, and improving aerobic efficiency.
Structured in Two Purpose-Driven Phases
✔️ 12-Week Base Phase
Establishes foundational endurance, movement quality, and aerobic efficiency. Structured with a progressive 3:1 training cycle (3 weeks build, 1 week recovery). Training volume starts at 4 hours per week and peaks at 8 hours.
✔️ 32-Week Full Distance Triathlon Phase
Gradual progression in volume and intensity, reaching up to 15 hours per week during peak weeks. Includes race-specific simulations, long brick workouts, and tempo sessions tailored for age-group pacing strategies.
Key Plan Features
🔹 Course-Relevant Training Load
Workouts reflect the demands of Gurye’s terrain: sustained aerobic intervals for the river swim, strength-focused bike intervals for rolling climbs, and negative-split long runs for even pacing across shaded trails.
🔹 Metrics-Based Planning
Every session uses RPE, heart rate, and power zones—compatible with Garmin and other smart-devices—for data-driven pacing and recovery control.
🔹 Technique Development
Includes video-based swim drills for open water efficiency, along with structured bike and run workouts for pace consistency and muscular endurance.
🔹 Strength Training for Athletes 40+
Periodized, video-guided* strength sessions to support joint health, mobility, and power across all disciplines.
🔹 Weekly Progression with Built-In Recovery
Prevents overtraining while gradually preparing the body to handle full race-day demands.
🎯 This Full Distance Triathlon training plan is engineered for experienced Master triathletes who value structure, longevity, and performance. Includes personalized email coach support for questions, adjustments, and guidance along the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:56:00 | 01:30:00 |
|
Bike
x2
|
02:56:00 | 05:00:00 |
|
Run
x2
|
02:16:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:56:00 | 01:30:00 | |
|
|
02:56:00 | 05:00:00 | |
|
|
02:16:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Power Meter
- 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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