Long Run: 75-Minute Steady Effort

Session Overview

This 75-minute steady run is a cornerstone session for building aerobic endurance. By holding a consistent, comfortable pace throughout, you develop the fat-burning capacity and mental durability needed for long triathlon run legs. Ideal for intermediate triathletes targeting Olympic or 70.3 distances this summer.

What You’ll Need

• Running shoes suited to your gait (road or trail)
• GPS watch for pace monitoring
• Hydration — carry a bottle or plan a water stop at 40-45 minutes
• Comfortable kit appropriate for the weather

Warm-Up (5 minutes)

Walk briskly for 2 minutes, then jog easily for 3 minutes at Zone 1 (below 65% max HR). Perform 4 leg swings and 4 hip circles on each side before settling into your main run effort.

Main Set

Run continuously for 65 minutes at Zone 2 (65-70% max HR). You should be able to hold a full conversation throughout. This is your long slow distance effort.

• Minutes 0-15: easy warm-in pace, low Zone 2
• Minutes 15-55: steady Zone 2 effort, consistent pace on flat terrain
• Minutes 55-65: optional negative split — increase to the top of Zone 2, pushing slightly harder than earlier

Cool-Down (5 minutes)

Walk for 3 minutes, then hold 5 minutes of static stretching: hip flexors, quads, hamstrings, and calves.

Coaching Notes

• If heart rate climbs above Zone 2 on hills, slow your pace or walk briefly — correct intensity matters more than maintaining speed
• Fuel with a small snack at 35-40 minutes on runs over 60 minutes to practise race nutrition habits
• To make it easier: shorten to 60 minutes. To make it harder: extend to 90 minutes or add a 15-minute tempo surge at the end
• RPE throughout: 5-6. You should feel pleasantly tired — not exhausted — at the finish