My Favorite Interval/Tempo Run - "The Tri Run"

The workout that I will describe in this post is my all time favorite workout and I have affectionately named it "The Tri Run"....I have names for everything and everybody.....bet your curious to know what I call you?

This is a staple workout in the build/peak phase of my program. I do this workout running but it can be done in both swimming and biking. One remarkable feeling during this workout is it feels exactly like the run leg of a triathlon.

The workout:

- Start-out with a nice easy warm-up of say 10 minutes of easy running. Basically until things feel loose and warmed up.
- The first half of the workout is intervals. I like 3-4x800m at 3 k race pace with a 3 minute recovery.
- After the intervals move right into a tempo run. I like 15 to 20 minutes at 10 k to Half Marathon pace. This tempo run is hard work baby. This run feels exactly like you feel when you come off the bike in a triathlon....true, this will really push your mental toughness.
- Finish with a 5 to 10 minute cool down.

This workout will push your anaerobic capacity(intervals), muscular endurance (tempo), mental toughness (tempo), and get you used to the idea of running fast while you are fatigued (tempo).

During your next build/peak phase of training put this workout..."The Tri Run" into your program.

Note: This workout is listed in the Triathlon Training Bible for any of you who have that book. Also, this workout is not for the beginner you should have at least a year or two of interval training under your belt.

Push through....

Mikey