Do the right speed sessions for your specific triathlon distance with these 4 key workouts

Most triathletes compete in different distance triathlons instead of sticking to just one. A sprint distance is fun, fast and great preparation for a longer upcoming race. When the distances start to get longer the type of speed training required to dial in your race effort also change.

With different run distances training choices can get complicated. How to train for a fast 5km run is different than training for a solid half marathon. Even though the training fundamentals are similar for all running distances in triathlon, there are a few key workouts for each one that can help you nail the demands of your next sprint, standard or long distance race.

Build your base first

Initially, athletes should focus on building a solid endurance base by gradually increasing the duration of their long runs week-to week. Building a base is essential for any distance. For a shorter race like a sprint triathlon you should aim to build your long run to an hour. Standard distance triathlons require a running base of an hour minimally, and up to an hour and a half is recommended.

For the half and full Ironman distances you should be able to get in at least two hours continuously on your feet, whether that’s at a run or a combination of running and walking. Many athletes go beyond this duration, but it is best to get trusted advice from a coach or expert to determine what is right for you.

Get specific to dial in your race goals

When it comes to performance, the training must go beyond the base building easy runs. The demands of a fast 5km requires intentional short speed work that targets the upper end of your cardiovascular system and running economy. A 10km demands less speed, so the training should include more threshold work held for a longer duration.

When the distance extends to the half marathon it becomes a combination of tempo and endurance work. The same is true for marathon training. Both should continue to include short speed and threshold work, but it’s also important to add race pace sessions near tempo, or the top end of your endurance and race pace.

To help you maximize your performance at the different run distances for each triathlon, here are four key workouts.

5km speed session

Warm up: 10 min easy running

Strides: 5x20s on 40s rest – building speed (still part of the warm up. Fast but not all out to prime turnover in the legs)

Fast (Zone 5): 4x90s on 90s rest/4x60s on 60s rest/4x 45s on 45s rest/4x30s on 30s rest/4x15s on 15s rest. Try to increase your speed slightly as the repetitions get shorter. Rest can be an easy walk or jog or full static rest.

Cool down: 10 min easy running or walking

10km speed session

Warm up: 10 min easy running

Strides: 5x20s on 40s rest – building speed (still part of the warm up. Fast but not all out to prime turnover in the legs)

Hard (Zone 4-5): 10x 2-3min at threshold pace on 1min rest. Aim for the hardest pace you can run, but also maintain for all 10 repetitions. Avoid starting too hard and fizzling out. The goal is “best hard pace” for the full duration of the main set.

Cool down: 10 min easy running or walking

This is a great workout that can be progressed starting with 10x2min, with 10x3m the following week and up to 10x5m. Rest should increase between repetitions as they get longer.

Half marathon speed session

Warm up: 10 min easy running

Progression: 2-3x through continuous (go straight into the next round)

5min at the top end of Zone 2/1min easy walk or jog

4min at Zone 3/1min easy walk or jog

3min at top end of Zone 3/1min easy walk or jog

2min at Zone 4/1min easy walk or jog

1min at Zone 5/1min easy walk or jog

Cool down: 10 min easy running or walking

Marathon speed session

Warm up: 10 min easy running

Endurance pace: 10-20min, building to a comfortable rhythm and settling in.

Race pace: Progressively shorter race pace blocks between endurance blocks

10min at race pace/10min at endurance pace

8min at race pace/6min at endurance pace

6min at race pace/4min at endurance pace

Threshold: Finish by pushing hard on tired legs to simulate the end of the marathon

Hard (Zone 4): 5-10x 1min hard on 1 min easy walk or jog

Endurance pace: run home or finish with a steady endurance pace for 10min or more depending on the desired total duration of the session.

Bonus Marks

Practice taking a gel or your favourite race nutrition during these workouts to train your gut to take in fuel during hard efforts. Use these sessions to get a better feel for your pacing at various intensities and race demands. Try at least once to perform these sessions without looking at your watch and instead tuning into your body to “feel” the pace and effort.

Knowing by feel how hard and for how long you can push a certain pace during your race is one of the most valuable racing skills you can develop.

All of these workouts are appropriate for any distance as long as you have enough training weeks in advance of your race to mix up the speed sessions. If you don’t have time to try them all, focus on the ones that support your specific race distance. Most of all, have fun!