Run Sessions for Triathletes
Develop your running fitness with our structured run sessions designed for triathletes. From easy recovery runs to threshold workouts, find sessions that will build your endurance, speed, and running economy for race day performance.
Browse our running workouts below, or filter by all sessions | swim sessions | bike sessions
Run Sessions
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BikeRunSwim90min+AdvancedTriathlon Field Test Day: Swim CSS, Bike FTP and Run Threshold in One Day
Session Overview A field test day benchmarks all three disciplines in a single day so your training zones are reset…
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Run90min+AdvancedIronman Brick with GI Stress Test: Race-Effort Fuelling Session
Session Overview This session rehearses your full race-day fuelling plan under real fatigue — a long race-effort bike block straight…
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BikeRun90min+AdvancedDouble Brick Session: Swim-Bike-Run-Bike-Run Ironman Simulation
Session Overview A swim-bike-run-bike-run “double brick” that rehearses the specific fatigue pattern of racing on tired legs twice over, building…
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Run90min+IntermediateIronman Run-Walk Strategy Session: Practising Marathon Walk Breaks
Session Overview A structured practice run to rehearse a fixed run-walk pattern for the Ironman marathon — deliberately building walk…
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BikeRunSwim90min+AdvancedMixed Relay Simulation: 300m Swim / 8km Bike / 2km Run x4 Brick Session
Session Overview A short, sharp brick session that simulates the super-sprint format used in World Triathlon mixed relay racing: repeated…
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Run60minIntermediate5 × 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…
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Run60minIntermediateTrail Run Fartlek: Natural Speed Play 70 Minutes
Session Overview This 70-minute trail fartlek swaps rigid structure for instinctive speed work through natural terrain. You’ll surge on uphills,…
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Run45minIntermediateFasted Zone 2 Morning Run: 45-Minute Fat Adaptation Session
Session Overview A 45-minute fasted Zone 2 run performed before breakfast to encourage fat as the primary fuel source. Including…
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Run90min+IntermediateStructured Long Run: 100 Minutes with Race Pace Inserts
Session Overview This 100-minute structured long run keeps you in aerobic Zone 2 for most of the session while inserting…
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Run60minIntermediateRace Tempo Run: 5km Threshold + 2km All-Out Finish Session
Session Overview This run session builds race-specific speed endurance by combining sustained threshold running with a maximal finish effort —…
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Run90min+IntermediateLong Run Fuelling Practice: 80-Minute Zone 2 Run with Gel Strategy
Session Overview This 80-minute Zone 2 run doubles as a running session and a nutrition training session. Race nutrition is…
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Run45minIntermediateFour-Pace Zone Run: Structured 10km Progression Session
Session Overview A structured 10km run that moves sequentially through all four training zones in timed blocks. This session teaches…
Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.