Olympic Triathlon Run Training: 10 Tempo Sessions
Why Tempo Run Training Is Crucial for Olympic Triathletes
Tempo running is the secret weapon for building endurance, strength, and pacing control — so you can close your race with confidence and speed. Tempo runs develop your ability to sustain strong efforts just below your lactate threshold — that “comfortably hard” zone where you’re working, but still controlled.Training at this intensity improves aerobic capacity, fatigue resistance, and mental focus — exactly what you need when your legs are tired and the finish line is near. Structured tempo work is key to bridging the gap between steady endurance and all-out racing speed.
These 10 essential tempo run sessions will help sharpen your fitness and mental toughness for your best performance yet!
1. Classic Tempo Run
Purpose: Develop sustained aerobic efficiency at tempo intensity
Warm-Up: 12 min easy jog
Main Set: 30 min @ Zone 3
Cool-Down: 10 min jog
2. Tempo Intervals
Purpose: Break up tempo load for controlled pacing and recovery
Warm-Up: 12 min jog
Main Set: 3 x 10 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
3. Short Tempo Repeats
Purpose: Improve repeatability and focus at moderate-high effort
Warm-Up: 10 min jog + strides
Main Set: 6 x 5 min @ Zone 3 (90 sec jog recoveries)
Cool-Down: 10 min jog
4. Progressive Tempo Run
Purpose: build effort while staying within aerobic tempo range
Warm-Up: 12 min jog
Main Set: 10 min @ low Zone 3 – 10 min @ mid Zone 3 – 10 min @ high Zone 3
Cool-Down: 10 min jog
5. Tempo + Pickups
Purpose: Maintain tempo pacing with late-run surges
Warm-Up: 12 min jog
Main Set: 20 min @ Zone 3, then 4 x 30 sec strides @ high Zone 3 / Zone 4 (1 min jog between)
Cool-Down: 10 min jog
6. Ladder Tempo Run
Purpose: Build tempo endurance across varied block lengths
Warm-Up: 12 min jog
Main Set: 8 min – 10 min – 12 min – 10 min – 8 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
7. Tempo Blocks with Float Recoveries
Purpose: Maintain a steady aerobic load without full rest
Warm-Up: 10 min jog
Main Set: 4 x 8 min @ Zone 3 with 2 min @ Zone 2 float jog between
Cool-Down: 10 min jog
8. Long Tempo Progression
Purpose: Develop control and strength over race-specific duration
Warm-Up: 15 min jog
Main Set: 40 min @ Zone 3 (build slightly in final 10–15 min)
Cool-Down: 10 min jog
9. Split Tempo Session
Purpose: Reinforce aerobic control with mid-run recovery jog
Warm-Up: 12 min jog
Main Set: 2 x 15 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
10. Tempo into Threshold
Purpose: Transition from controlled to hard effort under fatigue
Warm-Up: 12 min jog
Main Set: 20 min @ Zone 3, 10 min @ Zone 4
Cool-Down: 10 min jog
Final Tips for Tempo Run Training
Balance Your Training: Combine tempo work with long runs, recovery runs, and brick sessions.
Dial In Nutrition: Practice fueling strategies on longer tempo sessions if needed.
Monitor Effort, Not Just Pace: In hot or windy conditions, use perceived effort or heart rate as a guide.
Tempo training is key to mastering the Olympic triathlon run — building the stamina, speed, and control you need to finish strong!
FAQs
How often should I do tempo runs in triathlon training?
Most triathletes benefit from 1–2 tempo-focused sessions per week, depending on training phase and recovery needs.
What’s the difference between tempo pace and race pace?
Tempo pace is “comfortably hard” — about 80–90% max effort. Race pace for a 10 km run is typically slightly faster than your tempo pace.
Can I combine tempo runs with brick workouts?
Yes! Running tempo off the bike is an excellent way to simulate race conditions and build race-specific strength.
Final Thoughts
Tempo run training is your key to running faster, finishing stronger, and racing smarter in your Olympic triathlon.
Which tempo workout will you add to your training plan to take your run to the next level?
Always consult with a medical professionals or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.