Race Tempo Run: 5km Threshold + 2km All-Out Finish Session

Session Overview

This run session builds race-specific speed endurance by combining sustained threshold running with a maximal finish effort — replicating the feeling of pushing hard when already fatigued, exactly as you’d need in the final kilometres of a triathlon run leg. Total run distance is approximately 10km including warm-up and cool-down.

What You’ll Need

• GPS watch or running app
• Flat to gently undulating route
• Race-day shoes (optional, but good practice for the threshold section)

Warm-Up (15 minutes)

15 minutes easy jogging at Zone 1–2, including 4 × 20-second strides in the final 3 minutes. Strides are at roughly 5km race effort — quick legs, relaxed upper body, 20 seconds on with 30 seconds walking recovery.

Main Set

Threshold pace should feel “comfortably hard” — you can speak in short bursts but not hold a full conversation. This equates to roughly your 10km race pace.

• 5km at threshold pace (Zone 3–4, approximately 70–80% HRmax)
• 2 minutes easy walking or jogging recovery
• 2km at maximal sustainable effort (Zone 5 — leave nothing behind)

Cool-Down (10 minutes)

10 minutes easy jogging at Zone 1 to flush out lactate. Follow with 5 minutes of calf, hamstring and hip flexor stretching.

Coaching Notes

• The 2km finish is as much mental as physical — commit to the effort from the first stride
• Beginners: reduce the threshold section to 3km before building to the full 5km over several weeks
• Advanced athletes can extend the threshold block to 8km + 2km all-out for a tougher stimulus
• This session pairs well as the run leg of a brick — use it 48–72 hours after a long bike session