2-Hour Long Run with Fast Finish: Zone 2 to Race Pace

Session Overview

This 2-hour long run combines aerobic base building with race-pace practice at the end, simulating the fatigue you’ll face in the final kilometres of a triathlon run. Ninety minutes of easy zone 2 effort is followed by a 20-minute build from marathon pace to near race pace, training your body to deliver when it matters most.

What You’ll Need

• GPS watch to monitor pace and time
• 2 x 500ml water bottles or hydration vest
• 1–2 gels for energy (take at 60 and 90 minutes)
• Flat or rolling outdoor route

Warm-Up (10 minutes)

Start at a conversational easy pace — slower than you think you need to go. The first 10 minutes are your warm-up. Focus on relaxed form: shoulders down, arms swinging naturally, hips forward. Don’t check your pace for the first 5 minutes.

Main Set

The run has three clear phases. Stay disciplined in phase one — going too fast early is the most common mistake on long runs and ruins the fast finish.

• Phase 1 (0–90 min): Easy zone 2, conversational pace. RPE 5–6. This is the majority of the session and should feel genuinely easy.
• Phase 2 (90–105 min): Build to marathon pace (or your 70.3 run target pace). RPE 6–7. Controlled effort, not pushing.
• Phase 3 (105–120 min): Build toward Olympic distance race pace. RPE 7–8. Push now. Trust the aerobic base you’ve built in phases 1 and 2.

Cool-Down (5 minutes)

Walk for 2–3 minutes, then do a 5-minute stretch routine focusing on calves, hip flexors, quads, and hamstrings. Drink 500ml of water or electrolytes within 15 minutes of finishing. Recovery nutrition (protein + carbs) within 30–45 minutes.

Coaching Notes

• Resist the urge to run faster in phase 1. If you’re chatting comfortably, you’re at the right effort.
• Beginners: reduce to a 90-minute run (60 min easy + 20 min build + 10 min race pace).
• This session works best 6–10 weeks out from a target race — not ideal in taper weeks.
• If you struggle to find pace in phase 3, that’s feedback: more aerobic base work needed before adding this session.
• Pair with a 30-minute easy recovery spin the following day.