5 × 2km Race Pace Run Session

Session Overview

Five 2km repeats at 10km race pace, separated by 90-second recovery jogs. A mid-volume lactate threshold session that builds the capacity to sustain race effort across the full run leg of an Olympic or sprint triathlon. Suitable for intermediate athletes targeting a sub-45-minute 10km run leg.

What You’ll Need

• Running watch with GPS or measured track/road loop
• Flat or lightly undulating route — not a hilly course for this session
• Race day shoes (optional but useful for practicing race shoe feel)

Warm-Up (15 minutes)

2km easy at Zone 1–2 (fully conversational), then 4 × 30-second strides at 5km effort with 60 seconds easy jog between each. The strides prepare your legs for the pace change without pre-fatiguing your system. Don’t rush the warm-up — the first rep will feel harder if you skip it.

Main Set

5 × 2km at 10km race pace with 90-second recovery jog (not standing rest) between reps. Keep the recovery jog moving — stopping causes a sharper lactate drop and makes the restart harder.

• Reps 1–2: Feel controlled — RPE 7.5. Your 10km pace should feel purposeful but not stretched. If it feels easy, you’re on target.
• Reps 3–4: RPE 8–8.5. Maintain form: short arm drive, quick cadence (~180 spm), eyes forward. Don’t lean forward at the hips — stay tall through the core.
• Rep 5: RPE 8.5–9. Commit to the pace from the first 200m. If you’ve paced reps 1–4 correctly, this should be achievable but demanding. Negative split this rep if you can — the final 400m at 5km effort if you have it.

Cool-Down (10 minutes)

1km at easy conversational pace, then dynamic leg swings and calf raises to finish. Avoid static stretching while your heart rate is still elevated — wait until you’re fully cool.

Coaching Notes

• 10km race pace is approximately 25–30 seconds per kilometre faster than your Ironman marathon pace. Know the difference before the session.
• If reps 4 and 5 become significantly slower than reps 1–3, shorten to 4 reps next time and build back to 5 × 2km over 3 sessions.
• To make it harder: extend rest to 2 min but increase pace to 5km effort; or add a sixth rep at the end.
• This session fits well 8–10 days before an Olympic triathlon race — not within 5 days of a key event.