20-minute progression run for durability

If you want to improve your running performance as a triathlete, these are the tried and true sessions that we rely on as triathlon coaches and athletes.

HIGHLIGHTS AND KEY TOPICS: 

• Fartlek workouts to improve your running speed and VO2max
• How we use hills in run sessions for triathletes
• The value of progressive sets and pace alterations within a workout
• How we prescribe threshold work for running
• We upvote and downvote each others sessions
• A discussion on using percentage based run sessions and the difference between pace vs. speed based percentages

DETAILED EPISODE SHOWNOTES: 

• We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. 
• The shownotes for today's episode can be found at https://scientifictriathlon.com/tts683/

LINKS AND RESOURCES: 

• All running related episodes on That Triathlon Show
• John Davis – Coaching, physiology, and running calculators | EP#464
• Running Writings Pace Percentage Calculator

WHAT SHOULD I LISTEN TO NEXT?

If you enjoyed this episode, I think you'll love the following related episodes:

• Power Rankings – Our top-5 bike sessions to improve triathlon cycling performance
• Power Rankings – Our top five sessions to improve your triathlon swimming
• Triathlon Base Training Series 4 – Running
• Modern marathon training principles and preparation with running coach John Davis
• Run training with Hugo van den Broek | EP#242
• Training methods of Ethiopian runners with Michael Crawley | EP#275

You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.

You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 

LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 

• The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
• Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
• Subscribe to our Newsletter
• Follow us on Instagram
• Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 

HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 

I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 

• Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
• Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
• Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
• Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. 

SPONSORS: 

• Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.

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