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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Run60minIntermediate5x1000m Threshold Track Intervals: 10K Pace Session
Session Overview Five reps of 1000m at 10K race pace, a classic threshold-building session for triathletes who want a run…
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BikeRun90min+IntermediateHeat Brick: Bike-to-Run Race-Week Heat Acclimatisation Session
Session Overview A combined bike-to-run session designed to rehearse racing in late-summer heat: a controlled-effort ride straight into an off-the-bike…
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Dusk Run: Late-Summer Steady-State Session in Fading Light
Session Overview This 50-minute outdoor run is built for the fading light of late-summer evenings, when the sun drops mid-session…
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Run30minBeginnerPost-Holiday Return to Training: Easy 30-Minute Run
Session Overview Back from a summer holiday or a stretch off training? This easy 30-minute run is designed to ease…
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Run90min+IntermediateProgressive Long Run: 3-Stage Build to Half-Marathon Pace
Session Overview A three-stage progressive long run that starts at easy aerobic pace and finishes at half-marathon effort — a…
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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,…
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.