Sprint Triathlon Training: 10 Tempo Run Sessions
Summary
Zone 3 tempo running targets 80–87% of your max heart rate and an RPE of 5–6. It feels “comfortably hard”. Strong, steady and controlled. Tempo sessions build aerobic strength, pacing precision and the confidence to hold form under fatigue. For sprint triathletes, these workouts sharpen race-day execution and help you run strong from start to finish.
What Is Tempo Running in Sprint Triathlon Training?
Tempo running is a vital part of sprint triathlon training, helping athletes develop speed, endurance and race-day pacing. Training in Zone 3 improves your ability to sustain higher intensities while managing fatigue. These sessions are typically performed at a “comfortably hard” pace, not all-out, but steady enough to simulate race effort. Tempo runs help you build control, efficiency and confidence when running under pressure.
In a sprint triathlon, where the run leg is short but intense, developing this kind of sustained strength can make all the difference. In this post, you’ll find 10 structured tempo run sessions designed to sharpen your pace, improve running economy and help you finish strong on race day.
Tempo Run Metrics
Heart Rate: 80–87% of Max HR
RPE: 5–6 (comfortably hard, steady effort)
Feeling: Strong, smooth, and focused — you’re working, but not struggling
Need help? Use FLJUGA’s Training Zone Calculator to set your tempo HR.
Why Are Tempo Runs Important for Sprint Triathlons?
Improve Lactate Threshold – Delays fatigue, allowing you to maintain strong effort for longer.
Enhance Race Pacing – Trains your body to hold a strong effort.
Increase Mental Toughness – Builds confidence in pushing through discomfort.
Boost Running Efficiency – Develops better biomechanics and stride turnover.
These 10 key sprint triathlon tempo run sessions will enhance your performance and get you race-ready.
1. 3 x 10-Minute Tempo
Purpose: Develop steady aerobic control over longer intervals
Warm-Up: 12 min jog + drills
Main Set: 3 x 10 min @ Zone 3 (2 min jog recoveries)
Cool-Down: 10 min jog
2. 20-Minute Continuous Tempo
Purpose: Build uninterrupted Zone 3 endurance
Warm-Up: 10 min jog + strides
Main Set: 20 min continuous @ Zone 3
Cool-Down: 10 min jog
3. Broken 30-Minute Tempo
Purpose: Sustain effort while breaking into mentally manageable blocks
Warm-Up: 12 min jog + mobility
Main Set: 3 x 8 min + 1 x 6 min @ Zone 3 (90 sec jog recoveries)
Cool-Down: 10 min jog
4. Tempo Progression Blocks
Purpose: Build aerobic strength by gradually increasing intensity within Zone 3 range
Warm-Up: 12 min jog
Main Set: 10 min @ Zone 2 – 10 min @ mid Zone 3 – 5 min @ upper Zone 3
Cool-Down: 8 min jog
5. Short Repeats with Pressure
Purpose: Build rhythm and control over short intervals
Warm-Up: 10 min jog + drills
Main Set: 6 x 5 min @ Zone 3 (1:30 jog recoveries)
Cool-Down: 10 min jog
6. Tempo Ladder Session
Purpose: Teach pacing across varying durations
Warm-Up: 10 min jog
Main Set: 5 – 10 – 15 – 10 – 5 min @ Zone 3 (90 sec jog between)
Cool-Down: 10 min jog
7. Tempo + Stride Combo
Purpose: Blend steady aerobic effort with form and turnover
Warm-Up: 10 min jog
Main Set: 15 min @ Zone 3 + 4 x 30 sec strides (60 sec jog between)
Cool-Down: 10 min jog
8. Tempo Fartlek Session
Purpose: Keep tempo work varied and mentally engaging
Warm-Up: 10 min jog
Main Set: 3 x (4 min @ Zone 3 + 1 min jog) + 3 x (2 min @ Zone 3 + 1 min jog)
Cool-Down: 10 min jog
9. Double Tempo Blocks
Purpose: Reinforce aerobic control with split sets
Warm-Up: 10 min jog
Main Set: 2 x 12 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
10. Long Tempo Finisher
Purpose: Build stamina toward the end of a training block
Warm-Up: 10 min jog
Main Set: 1 x 25 min continuous @ Zone 3
Cool-Down: 10 min jog
How Often Should You Do Tempo Runs?
Sprint triathletes should include 1-2 tempo runs per week, balancing intensity with easy runs and speed work.
A structured training plan might look like this:
Early Season: One tempo run per week to build base fitness.
Mid-Season: Increase tempo run frequency and duration.
Race Prep: Focus on race-pace tempo sessions and bricks.
Mini FAQ: Tempo Run Sessions
What is a tempo run?
A tempo run is done at Zone 3 effort, moderately hard, just below threshold/Zone 4. It builds aerobic strength and helps you run faster/longer. Use FLJUGA’s Training Calculators to set your heart rate zones.
Why are tempo runs useful for sprint triathlon training?
They improve pacing control, running economy and mental focus. All essential for holding strong effort throughout the short but intense run leg.
How often should I include tempo runs in my plan?
Once per week during base and build phases is ideal. They pair well with long runs and brick sessions for a well-rounded run program.
Can beginners do tempo runs?
Absolutely. Beginners can shorten the intervals or reduce pace while still gaining benefits from consistent, moderate effort.
FURTHER READING: BUILD YOUR ZONE 3 BASE
Triathlon Training: What Is Zone 3 / Tempo?
Sprint Triathlon: What Is Zone 3 / Tempo?
Sprint Triathlon: 10 Threshold Run Sessions
Sprint Triathlon: Long Run Benefits
Sprint Triathlon: When to Take a Recovery Week
Running: What Is Recovery?
Final Thoughts
Tempo running is one of the most effective and efficient ways to significantly improve your sprint triathlon run performance. These targeted workouts are designed to help you build essential strength, enhance your endurance and develop race-specific pacing skills. By carefully choosing sessions that align with your individual goals and gradually increasing the intensity, you can ensure steady progress and achieve peak performance on race day.
Ready to run strong from start to finish?
Always consult with a medical professional 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.
