2026 HALF DISTANCE PANAMA BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 HALF DISTANCE PANAMA BEGINNER TRIATHLON PLAN W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Conquer the Half Distance Panamá with confidence using our expertly designed 36-week beginner triathlon training plan—your ultimate roadmap to race day success in one of the world’s most iconic triathlon locations. Whether you're new to triathlon or returning after time away, this plan is tailored to help you thrive in Panamá's fast, flat, and visually stunning course.
Why It Works for Panamá:
🌊 Swim-Ready for the Canal: The plan begins with a 12-week foundational phase focused on endurance and swim technique, with video-based drills to boost your efficiency and confidence in open water—ideal for navigating the 1.2-mile point-to-point swim in the Panama Canal’s Pacific side.
🚴 Bike Strength for Speed: As the training progresses into the Half Distance phase, you'll tackle interval and endurance rides to match the demands of Panamá’s flat, high-speed 56-mile bike course along the Cinta Costera, where you’ll need stamina and pacing skills to maintain high output over three loops.
🏃 Run Smart, Run Strong: Build toward the 13.1-mile run on the Calzada de Amador, a flat course with incredible views of the city and the Bridge of the Americas. Tempo runs, heart rate zone training, and brick workouts simulate race-day conditions to help you run strong off the bike.
💪 Strength & Technique for the Win: Integrated strength training with clear video instruction ensures injury prevention, improved posture, and power across all three disciplines.
🕒 Time-Efficient & Progressive: Starting with just 7 hours a week and building to 12, the plan fits into real life while progressively preparing your body and mind for race demands in hot, humid Panamá (avg. high 91°F / 33°C).
Get race-day ready for the Half Distance Panamá Triathlon with a plan that’s built to elevate beginners from start to finish—safely, smartly, and confidently.
🚀 Start your journey today and train with purpose. Your finish line in Panamá awaits!
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:20:00 | 01:15:00 |
|
Bike
x3
|
02:27:00 | 02:30:00 |
|
Run
x3
|
01:46:00 | 01:40:00 |
|
Strength
x2
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:20:00 | 01:15:00 | |
|
|
02:27:00 | 02:30:00 | |
|
|
01:46:00 | 01:40:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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Refund Policy
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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