Run90min+AdvancedSession Overview Ten 800m repetitions at threshold pace accumulates 8km of quality running — one of the most demanding track sessions in a triathlete’s training armoury. It builds the lactate clearance capacity that separates strong runners from struggling ones in the final kilometres of a 70.3 or Olympic race. Best placed in a peak-training block,…
Run60minIntermediateSession Overview This 12x400m track session is a high-volume speed workout targeting your 5K race pace — one of the most effective intervals for improving run economy, lactate tolerance, and the leg speed that pays dividends in the final kilometre of a triathlon run. The 12 reps may look daunting, but with controlled pacing and…
Run45minIntermediateSession Overview The track ladder is one of the most versatile speed sessions in a triathlete’s toolkit. By ascending from 200m to 800m and then descending back to 200m, you tax your speed (short reps), your lactate tolerance (middle reps), and your ability to maintain form at speed when fatigued (descending reps). Total hard running:…
Run60minIntermediateSession Overview This classic track session — six repetitions of 800m at your 5km race pace — builds the speed endurance and lactate tolerance that translate directly to a stronger run off the bike in triathlon. The workout sits at the boundary between threshold and VO2max training, making it one of the most effective run…
Run60minAdvancedSession Overview Ten 400m repetitions at a consistent target pace with 60 seconds rest — the classic track session for building race-specific endurance and pacing discipline. Unlike descending or variable-pace sessions, the goal here is split consistency: every rep within 3 seconds of your target. Designed for advanced runners in peak triathlon race season. What…
Run45minIntermediateSession Overview This negative split track session uses two 2km runs to teach controlled pacing discipline — running the second kilometre faster than the first. It’s a key race skill for triathlon, where starting too fast leads to blowing up in the final 3km of the run leg. What You’ll Need 400m running track (or…
Run60minIntermediateSession Overview Six 1km repetitions at 10K race pace develops the lactate threshold running speed that translates directly to faster run splits off the bike in triathlon. This interval session targets the physiological zone between your comfortable aerobic pace and your maximum, building your ability to sustain hard effort over the 5km, 10km, and 21km…
Run45minAdvancedSession Overview A 1500m time trial on the track is one of the most useful run benchmarks available to triathletes — short enough to push at maximal effort, long enough to require real pacing discipline. The 1500m is directly relevant to triathlon because it mirrors the run leg of a sprint triathlon at speed, and…
Run45minAdvancedSession Overview Ninety-second VO2max intervals sit at the short end of the high-intensity spectrum — long enough to stress your aerobic ceiling, short enough to repeat 8–10 times before form degrades. This advanced track session builds the raw aerobic power and speed endurance that directly converts to a faster run split off the bike in…
Run60minIntermediateSession Overview This 60-minute track session uses 4×1200m intervals at 5K race pace to develop speed endurance — the ability to hold fast paces for longer than feels comfortable. It bridges the gap between pure speed and aerobic endurance, making your triathlon run split faster even at the back end of a long race. What…
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