As a coach who has helped people qualify for World Triathlon Age Group National Championships and Ironman World Championships, there are a few swim and run workouts that I go back to again and again to help my athletes be prepared for their primary races for each year. Some of these workouts are taken directly from the Playtri Coaching workout library that every Playtri coach has access to while others are one that I have used with some of my clients in one-on-one training sessions. Below are my top swim and run workouts for short and long course racing.
Swim — Short Course specific
This workouts is best done in open water with a course that is similar to the race course you will be swimming. This can be particularly fun if you can do this workout with a number of other athletes. After a thorough 15 minute warm up where you focus on good form, sighting, and getting use to the water & environmental conditions, do the following:
10 minutes swim starts. Practice starts like you will have on race day with 20-30 strokes at a high cadence, then turn around and return to the start location swimming easy. Include beach starts and dolphin dives if they might be needed on race day.
5 minutes easy swim. If swimming with others, practice drafting.
15 minutes swim the course with pickups of 15-20 strokes coming out of the buoy turns. If swimming with others, make sure to get used to bumping into each other at the buoys.
5 minutes easy swim. If swimming with others, practice drafting.
5 minutes swim exits. Starting 20-30 feet from the exit, swim toward the exit and practice coming out of the water as you will on race day. Include dolphin dives if they might be needed on race day.
5 minutes easy swim to warm down and practice a fast wetsuit strip at the end.
Swim — Long Course specific
Again, this is best done in open water with other athletes of similar swim speed on a course that is comparable to the race course you will be swimming. After a thorough 15 minute warm up where you focus on good form, sighting, and getting use to the water & environmental conditions, do the following:
15 minutes of continuous swimming focusing on sighting and drafting off of your swim buddies.
5 minutes easy swim.
15 minutes of fartlek swimming. As you practice drafting with your swim buddies, the person in the lead picks random moments to do 15-45 second pick ups. Rotate who is in the lead. If doing this workout alone, use FORM goggles to keep track of your pick ups and recovery periods.
5 minutes easy swim.
15 minutes of continuous swimming focusing on sighting and drafting.
5 minutes easy swim to warm down and practice a fast wetsuit strip at the end.
Run — Short Course specific
This is a standard workout that I give to my athletes who are looking to qualify for world championships, place high in their age group at an Olympic race, or are preparing to run a fast stand alone 10K. Pick a run course that is similar to your race. And do the following:
5 minutes warm up
3x
5 minutes walk/easy jog
10 minutes at 10K race pace or faster
10 minutes walk
Run — Long Course Specific
This is a workout that my coach (Playtri Head Coach Morgan Hoffman) gave me in my build up to the 2023 Ironman World Championship in Nice. It’s a doozy, but it made me feel prepared for race day. After a long ride of 3-4 hours in the hills, do the following 90 minute run:
5 minutes warm up
15 minutes up & down a hill at 70%
1 minute walk / 4 minutes easy jog
15 minutes up & down a hill at 70%
3x
1 minute walk
4 minutes easy jog
10 minutes run at Race Pace HR
10 minutes walk
If you have any questions about any of these workouts or want to learn more about our different coaching options, please feel free to contact met at jim.rowe@playtri.com. Happy training and racing!
Jim Rowe is a Playtri Level 4 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes of all abilities from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe