Finish Speed Run — 10km Easy + Final 2km Race Pace

Session Overview

This session trains your body to produce race pace at the end of a run rather than just the start — a critical skill for triathlon, where you arrive on the run leg already fatigued. A 10km aerobic base run followed by a sharp 2km race-pace finish sharpens your closing speed without generating excessive fatigue.

What You’ll Need

• Running shoes (preferably your race shoes)
• GPS watch with pace or heart rate display
• Flat or gently rolling traffic-free route
• Hydration if running in warm conditions

Warm-Up (10 minutes)

10 minutes of very easy running at Zone 1–2, conversational pace. Include 4 × 20-second strides in the final 3 minutes with full walk recovery between each to prepare your legs for the higher effort finish.

Main Set

Run 10km at Zone 2 — steady and consistent, a pace you could hold for hours. Without stopping, shift into race pace for the final 2km.

• 10km base run: Zone 2, RPE 5–6. Hold pace consistent. Do not surge on hills.
• Final 2km race finish: Your target Olympic 10km race pace. RPE 8–9. This should feel hard but controlled.
• Target total run time: 55–70 minutes depending on your pace.

Cool-Down (10 minutes)

Walk 2 minutes, then jog very easy for 5–8 minutes to flush the legs. Finish with 5 minutes of static stretching targeting calves, hamstrings, and hip flexors.

Coaching Notes

• The biggest mistake is running the base 10km too hard and arriving at the finish with nothing left.
• If training for 70.3, extend the base to 14km and the race finish to 3km.
• To make easier: reduce the base run to 7km or the finish to 1km at threshold pace.
• This pairs well with a long ride the day before to simulate true race fatigue on the run.
• Note your race-pace km splits — they should feel fast and controlled, not desperate.