Structured Long Run: 100 Minutes with Race Pace Inserts

Session Overview

This 100-minute structured long run keeps you in aerobic Zone 2 for most of the session while inserting race-pace bursts to condition your body to switch gears. It bridges the gap between easy long runs and full race simulations — ideal for intermediate triathletes peaking for an Olympic or 70.3 race.

What You’ll Need

• GPS watch with heart rate monitor
• Running shoes (race shoes if you’re testing them)
• Water and 1–2 gels (practice race nutrition)
• Flat to gently undulating route (avoid heavy hills)

Warm-Up (15 minutes)

15 minutes at easy conversational pace (Zone 1–2). Your heart rate should feel effortless. Use this time to loosen your hips and settle into your running rhythm. Aim for 170–175 spm cadence from the start.

Main Set

Structured as: 4 × (15 minutes Zone 2 + 5 minutes race pace), totalling 80 minutes of the main block. Zone 2 means easy, conversational effort (RPE 5); race pace means your target Olympic or 70.3 run pace (RPE 7–8).

• Minutes 0–15: Zone 2 easy run, relax shoulders, controlled breathing
• Minutes 15–20: Race pace insert — lock onto your target 5km or 10km race pace
• Minutes 20–35: Drop back to Zone 2
• Minutes 35–40: Race pace insert — you should feel this one in your legs
• Repeat for rounds 3 and 4 (minutes 40–80)

Cool-Down (5 minutes)

5 minutes easy jog then stop and walk 3–5 minutes. This session totals 100 minutes on feet. Follow with dynamic stretching: hip circles, calf raises, and a 2-minute forward fold hold.

Coaching Notes

• Don’t drift above Zone 3 during the recovery intervals — resist the temptation
• If your pace in race inserts drops by more than 15 seconds/km vs rep 1, you went out too fast
• To make easier: 3 rounds only (75 min total); to make harder: 5 × (12 min Z2 + 8 min race pace)
• Fuel at every 30 minutes to rehearse race nutrition timing