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

Active logoSearch for your next triathlon.

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM