Olympic Triathlon Run Training: 10 Tempo Sessions

SUMMARY
Tempo running, around 80–87% max heart rate or RPE 5–6, is the key to building strength, control and late-race durability for Olympic triathlon. These 10 Zone 3 sessions develop the aerobic power and pacing skill you need to run strong off the bike and finish fast on race day.

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!

Zone 3 Tempo Training Metrics for Triathletes:

• Heart Rate: 80–87% of Maximum Heart Rate (HRmax)

• Effort Level (RPE): 5–6 out of 10, strong and controlled, but not hard

• Pace: Just slower than 10K race pace

• Breathing: Steady and focused, can speak in short phrases

• Use with: FLJUGA’s heart rate and pace calculators to dial in your zone

Zone 3 is the tempo zone, designed to build stamina, pacing control and fatigue resistance without tipping into threshold effort.

10 tempo run sessions

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 fuelling 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!

FAQ: Tempo Runs in Triathlon Training

How often should I do tempo runs in triathlon training?
Most triathletes benefit from 1–2 tempo-focused sessions per week, depending on their current phase and recovery needs.

Is tempo pace the same as Zone 3 training?
Yes. Tempo pace aligns with Zone 3 effort, typically around 80–87% max heart rate or RPE 5–6. It is controlled, strong, and just below threshold.

Can I combine tempo runs with brick workouts?
Yes. Running tempo off the bike is an excellent way to simulate race demands and improve bike-to-run strength and control.

Should I fuel during a tempo run?
If your session lasts longer than 60 minutes, practice your race-day fueling strategy to maintain effort and consistency.

Do tempo runs help with pacing?
Absolutely. These sessions build pacing awareness, helping you lock into effort and stay smooth across 10 km race conditions.

FURTHER READING: BUILD YOUR OLYMPIC POWER

• Olympic Triathlon: What Is Zone 2 / Endurance?

• Olympic Triathlon: What Is Zone 3 / Tempo?

• Olympic Triathlon: What Is Zone 4 / Threshold?

• Olympic Triathlon: What Is Zone 5 / VO2 Max?

• Olympic Triathlon: 10 Tempo Swim Sessions

• Olympic Triathlon: 10 Tempo Bike Sessions

• Olympic Triathlon: Recovery Week

• Olympic Triathlon: Beginner’s Guide

Final Thoughts

Tempo run training is your key to running faster, finishing stronger and racing smarter in your Olympic triathlon. It builds the aerobic strength and mental control needed to hold your pace when it matters most, especially in the final kilometres of the run. By training consistently in Zone 3, you’ll learn to manage fatigue, maintain form and stay confident under pressure. Add these sessions to your build phase and you’ll arrive on race day with sharper pacing, stronger legs and a clear plan to execute.

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.