3 Running Workouts for Triathletes

Race specific work: The tempo training sessions continue to build each week and by week six, this runner will now run 6:55 minute/mile pace.  The hill repeats increase is interval distance once again.  


  • Week 1: 34-minute tempo run at 7:00 pace
  • Week 2: 4 x 2 minute hill repeats
  • Week 3: 37-minute tempo run at 7:00 pace
  • Week 4: 45-minute aerobic run
  • Week 5: 5 x 2-minute hill repeats
  • Week 6: 40-minute tempo run at 6:55 pace
  • Week 7: 6 x 2-minute hill repeats
  • Week 8: 30-minute aerobic run

Run Workout #3: The Long Run

Building aerobic endurance is the most essential component to becoming successful in the sport of triathlon.  That is why the "long run" (and long bike) will be the cornerstone of a triathlon program. 

Physiologically speaking, by completing these longer runs, capillaries will grow, enhancing the blood supply to the muscle fibers. Endurance training increases the number and size of mitochondria, the aerobic powerhouses of the cell. 

Early Season:  There is one goal for this run during this time of the season and that is to complete this run every week. To keep things simple, this run should be completed at a conversational pace.  It should be run slow and comfortable. Laying the foundation in the early season will give you a platform for major fitness gains later in the year.  

Example of a long run build-up:

  • Week 1: 1-hour at 8:45 pace
  • Week 2: 1 hour 15 minutes at 8:45 pace
  • Week 3: 1 hour 20 minutes at 8:45 pace
  • Week 4: 45 minutes at 8:45 pace
  • Week 5: 1 hour 25 minutes at 8:45 pace
  • Week 6: 1 hour 30 minutes at 8:45 pace

Slight increases in volume will slowly build your endurance through the early season.  Depending on the race goal will dictate the volume.   

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