3 Brick Workouts to Help You Run Faster, Longer

Brick Workout No. 2

Bike

  • 20 minutes: Aerobic or Zone 1-2
  • 20 minutes: The fastest speed you can manage while staying in Zone 2
  • 20 minutes: The fastest speed you can manage while staying in Zone 3

Run

  • 6 minutes: Run at a speed that is roughly 10 seconds per mile slower than goal race pace
  • 2 minutes: The fastest speed you can manage while staying in Zone 2
  • 6 minutes: Race pace
  • 2 minutes: The fastest speed you can manage while staying in Zone 2
  • 6 minutes: Race pace
  • 2 minutes: The fastest speed you can manage while staying in Zone 2
  • 4 minutes: Run at a speed that is roughly 10 seconds per mile faster than goal race pace

2-5 minutes Cool down

Add additional walking for 5 to 15 minutes after the workout

More: A Brick Workout for Every Distance

Brick Workout No. 3

Bike

  • 20 minutes: Aerobic or Zone 1-2
  • 20 minutes: The fastest speed you can manage while staying in Zone 2
  • 20 minutes: The fastest speed you can manage while staying in Zone 3 (Zone 4 if training for an Olympic distance event)

Run

  • 5 minutes: Run at a speed that is roughly 10 seconds per mile slower than goal race pace
  • 2 minutes: The fastest speed you can manage while staying in Zone 2
  • 8 minutes: Race pace
  • 2 minutes: The fastest speed you can manage while staying in Zone 2
  • 2 minutes: Run at a speed that is roughly 10 per mile seconds faster than goal race pace
  • 2 minutes: The fastest speed you can manage while staying in Zone 2
  • 9 minutes: Race pace

2-5 minutes Cool down

Add additional walking for 5 to 15 minutes after the workout

More: How to Breathe Easier During Hard Efforts

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About the Author

Gale Bernhardt

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

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