2026 SIX MONTH FULL DISTANCE VIETNAM - SENIOR 60+ - W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH FULL DISTANCE VIETNAM - SENIOR 60+ - W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
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Plan Description
Competing in the Long Distance Triathlon in Da Nang means embracing heat, humidity, and long stretches of coastal wind — challenges that demand preparation built on endurance, precision pacing, and smart recovery. This 24-week plan was crafted for Senior Triathletes 60+ who want to perform with confidence on Vietnam’s spectacular course. Every workout, from aerobic base building to peak race-specific sessions, aligns with the demands of Da Nang’s swim, bike, and run routes.
🏊♂️ Open-Water Swim Confidence
The two-lap, 3.8 km triangle swim in the warm waters of Bien Dong Park requires stamina and efficient technique. Structured endurance sets and stroke-efficiency drills prepare you for consistent pacing and sighting in tropical conditions — helping you adapt to 84 °F / 29 °C water temperatures and ocean currents.
🚴♂️ Endurance & Power for Coastal Winds
The 180 km bike course blends smooth seaside flats with bridge crossings and countryside sections. Zone-based rides build aerobic strength, while progressive long rides simulate sustained effort against headwinds and heat. Targeted VO₂ max and cadence sessions sharpen power output for bridge climbs and steady pacing on open coastal stretches.
🏃♂️ Resilient Run Strength
Four 10.5 km loops along Da Nang’s beachfront require patience, hydration control, and mental resilience. The plan integrates tempo intervals, brick sessions, and heat-adaptation runs to help you sustain rhythm and form through the marathon.
💪 Designed for Senior Triathletes 60+
✔ Age-specific strength & mobility sessions for bone density and injury prevention
✔ Two-to-one training structure for optimal recovery
✔ Heart-rate + power-guided sessions for precise pacing
✔ Neuromuscular coordination drills to enhance efficiency
You’ll gain not only endurance but also the confidence to thrive under race-day conditions unique to Vietnam’s Long Distance Triathlon — from the calm swim start to the exhilarating finish at Bien Dong Park.
🔥 Ready to take on Da Nang’s Long Distance Triathlon with strength and purpose?
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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
|
03:14:00 | 05:25:00 |
|
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 | |
|
|
03:14:00 | 05:25:00 | |
|
|
02:43:00 | 03:30:00 | |
|
|
00:47:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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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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