Smash your running goals with this free 8-week run speed training plan

A run speed training plan will help you pick up the pace and stop you squandering your swim and bike efforts at the end of a triathlon.

Every triathlete’s been there: you’ve had a great swim, nailed the bike and the race is going to plan. Then your legs come off in the last phase of the race, you’ve got nothing left to give on the run. The good news is you’re not alone.

Many triathletes set themselves up for a great race but then simply slog their way through the run, hanging on and hoping for the best.

Now is your chance to correct that with our eight-week training plan designed to boost run strength and speed.

The training plan is for those working towards Olympic-distance triathlon and is run-dominant. As a result, you might need to make some sacrifices to your bike and swim volume. But these can pay dividends in the run leg.

We have alternative free Olympic-distance training plans which put more even emphasis on all three sports.

For those aiming for a different triathlon distance, if your race focus is on sprint, reduce the volume by about 30%. Or if you’re going longer then increase by about 20-30%.

To improve run form, fitness and speed in the last weeks, we’ve reduced rest days to one, inserting an easy run to up weekly run distance.

Coach Dermott’s tips to optimise your run

Mix it up

Run in different places and with different people to keep things interesting and motivating. Exploring new routes, parks, trails, or neighborhoods can challenge your body in new ways and prevent boredom from creeping in, variety keeps both your mind and muscles engaged.

Know your pace

Know your target race pace and understand what it feels like so you can train with purpose. Use your training runs to practice holding that pace and gradually work harder to bring it down over time. Being aware of your speed helps you avoid starting too fast, fading late, or missing your performance goals.

Don’t neglect your feet

Look after your feet with a good pair of running shoes that suit your running style and well-fitting run socks to prevent blisters. Replace worn-out shoes before they lose support, and take care of hotspots or niggles early. Your feet do all the work, so there’s no excuses when it comes to keeping them healthy.

The three Rs

Rest. Recover. Refuel. Stay fresh between training sessions by giving your body time to repair and rebuild. Recover properly with good nutrition, plenty of fluids, quality sleep, and light stretching or mobility work. Consistent recovery habits will help you train harder, avoid injury, and perform at your best.

How to use this run plan

It may seem obvious but first and foremost is the need to include the long steady run each week, in order to make the distance comfortable.

Once you have this and are confident about finishing the distance, you can begin to focus on improving your average steady run pace.

The long steady run is also the best chance to include different run routes and I’d urge a mix of undulating, hilly and flat long runs.

Also, a structured plan will include interval sessions above race-pace speed, tempo sessions around race pace and finally bike/run sessions to hit race pace on tired legs.

Above all, you must focus on the sessions that make your run faster, so expect these workouts to create fatigue.

To keep you focused through the plan, you can execute two time trials – there’s nothing more nerve-racking on a triathlete’s plan than the letters TT. But these will ensure you monitor how effective the training is. If you’re improving, set new pace targets.

While we’re encouraging an increase in run volume, don’t forget most triathlete injuries are caused when run training, so be sure to include stretching and foam rolling in recovery.

It’s not the most glamorous part of training but often the most crucial. Good hip strength is important for running too, so be sure to also incorporate weights like the best kettlebell exercises for running to work on this.