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
-
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…
-
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,…
-
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…
-
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…
-
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 —…
-
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…
-
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…
-
Run45minIntermediateStair Sprint Power Session for Triathletes
Session Overview This 45-minute outdoor session uses stair and ramp repeats to build the explosive leg power that makes you…
-
Run90min+Advanced10×800m Threshold Track Run: High-Volume Speed Endurance
Session Overview Ten 800m repetitions at threshold pace accumulates 8km of quality running — one of the most demanding track…
-
Run60minIntermediate12x400m Track Session: Speed Work at 5K Race Pace
Session Overview This 12x400m track session is a high-volume speed workout targeting your 5K race pace — one of the…
-
Run45minIntermediateTrack Ladder Run: 200–400–600–800–600–400–200m Session
Session Overview The track ladder is one of the most versatile speed sessions in a triathlete’s toolkit. By ascending from…
-
Run60minIntermediateSummer Fartlek Run: 10km Progressive Speed Play Session
Session Overview This 60-minute outdoor fartlek session brings structured speed work to summer running — adapting intensity based on feel…
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.