Long 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 a practised skill — your gut needs to learn to process carbohydrates while running at pace just as much as your legs need to learn the effort. This session builds aerobic base and simultaneously trains your gut to absorb gels at race conditions. Most GI problems on race day stem from using gels that were never practised in training at race effort.

What You’ll Need

• Heart rate monitor or GPS watch with heart rate tracking
• 3 gels (your race-day brand and flavour)
• 600ml of water or electrolyte drink in a race belt or hand bottle
• A flat or gently rolling route of around 13–15km

Warm-Up

• 10 minutes very easy jogging — below Zone 2, let your heart rate settle
• 10 seconds each of: high knees, heel kicks, leg swings, lateral steps

Main Set

60 minutes at Zone 2 intensity

• Heart rate: 65–75% of maximum — comfortably sustainable, fully conversational
• RPE: 4–5 out of 10 — you should feel like you could run for several more hours at this effort
• Gel protocol:
  • Minute 15: take your first gel with 150ml of water
  • Minute 35: take your second gel with 150ml of water
  • Minute 55: take your third gel with 150ml of water
• Sip remaining water across the full 60 minutes — do not wait until thirsty

10-minute fartlek finish

• Alternate 1 minute at 70.3 run pace with 1 minute easy, 5 times
• This trains your gut to keep absorbing while intensity rises — exactly what happens in a race

Cool-Down

• 10 minutes easy walking or very light jogging
• Note in your training diary: any GI discomfort, gel palatability, hydration adequacy

Coaching Notes

Most triathletes underfuel on the run, especially in long course racing. This session habituates both your gut and your brain to taking carbohydrates at regular intervals regardless of how you feel. If a particular gel brand or flavour causes discomfort, switch and test another in your next session — do not discover your gel intolerance on race day. Track how you feel at different heat and humidity levels; nutrition needs vary significantly with conditions.