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Running Workouts
Types of Running Workouts
Tempo Run
Hold a consistent pace/effort of a set mileage. Effort 75% of max heart rate.
Intervals
Repeats of 84 to 90% pace/effort over a set mileage. Effort 84 to 90% of heart rate. With a short rest/jog in-between each repeat.
Long Run
Slower pace/effort over a longer distance. 70 to 75% of max heart rate.
Brick
After one of your bike rides run a short distance. Get off the bike and into to your shoes as quick as possible. Go out hard then tempo your pace.
Sample Running Workout
Members of our club can help you design a program that fits your goals.
| Tri Event | Tempo | Interval | Long Run | Brick |
|---|---|---|---|---|
| Spring | 2 miles | 6 repeats of 200 yds | 4 miles | 1/2 mile |
| Olympic | 4 miles | 8 repeats of 200 yds | 7.5 miles | 1 mile |
| 1/2 Ironman | 6 miles | 2 repeats of 400 yds then 8 repeats of 800 yrds | 13-15 miles | 1.5-2 miles |
| Ironman | 8 miles | 2 repeats of 400 yds then 8 repeats of 1 mile | 17-22 miles | 3-4 miles |