One-Hour Workout: Early Season Two-Minute Run Efforts

This run workout is great for triathletes of all distances, because it has lower intensity mixed with some quicker turnover intervals.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run workout comes from Mike Portman of Portman Coaching. “Early in the triathlon training cycle the base phase is the majority of training,” he says. “However some small bits of intensity can train the body and mind to adapt more quickly for later in the season when intensity builds.”

He designed this one-hour run workout for triathletes of all distances, because it has both a good amount of lower intensity mixed with some quicker turnover intervals. He advises to do the two-minute hard intervals at more of a 5K effort—not all out. “Make sure that is kept in check as for most the body is not in good enough shape yet for that extra gear.”

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Warm-up
15 min easy build to moderate effort

Main Set
5x (2 min at 5K effort, 5 min moderate effort)

Cool-down
10 min easy jog

RELATED: The Perfect Running Interval

More one-hour workouts.

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