How to Improve Your Triathlon Running Pace

Are you looking for ways to effectively improve your speed for running in a triathlon?

If so, you’ll be very interested to learn some of the most effective techniques that can boost your pace.

However, before we get into those details, we want to be clear that triathlon newbies should create a solid foundation of fitness beforehand. Building up a base level of fitness is crucial.

Not only is it paramount for running a triathlon at any speed, it’s also vital for getting the most out of the techniques that we’re about to look at.

The running section of a triathlon takes up quite a major chunk. So, being fast paced will help to improve your overall finishing time. Let’s take a look at some methods you can start using to improve your triathlon running pace below.


One of the simplest, yet most effective, ways to improve your triathlon running pace is to practice it more often. The more you do something, the better you become.

So, if you’re running a few times a week, see if you can fit in one or two extra running sessions.

It also doesn’t have to be anything too drastic. There are the other elements of the triathlon to focus on too. However, scheduling in an extra 30-minute run, once or twice a week on top of your current routine can work wonders.


While we did just talk about increasing the frequency of your runs, it’s equally as important to know when to rein it in.

Since you’re reading this article, the running part of a triathlon is likely the part you struggle with most. If running is your major area of concern, we would advise you to avoid doing it one or two days after cycling or swimming.

This gives your body ample time to recover and perform better.

Furthermore, if you’re running four or more times each week, you may start to feel burnt out. If this is the case for you, try scaling your running sessions down to three times a week.

You’ll notice that a short period of down time helps you to recover a lot better. You can then attack the running workouts more effectively and make significant improvements in speed.

Speed Incline Training

A common problem among triathletes struggling to improve their pace isn’t their aerobic fitness. Their hindrance often comes from the inability to move their legs fast enough.

If this is a sticking point in your running pace, short bursts of intense interval training could work wonders.

You can use a treadmill on an incline setting or a suitably steep hill. Practice running as fast as you possibly can up the incline for short periods.

This method trains your body to get used to moving your legs at a faster pace so that they can keep up with your aerobic abilities. As a result, your pace can be improved substantially.


There are some key things you can do to ensure you’re on track for running faster when it comes to the day.

One of them is to have a means of accurately tracking your time. Ideally, using some kind of watch that can track your distance, heart rate, time, and speed would be the most useful.

During your practice runs, it gives you a good idea of what your times are and how much effort you’re putting in.

Also, make sure that your running shoes have been properly worn in before the day. You don’t want to purchase new racing shoes to exclusively use them for the event.

They need to be broken into so that they feel natural and you get used to how they feel. Instead of leaving that process for the big day, why not get ahead and see how they feel in your running sessions?


While it’s a good idea to be well-rested before the triathlon, you don’t want to relax too much on race day.

It’s crucial to get prepared both mentally and physically. There are many ways to achieve this. For some, stretching and breathing deeply puts them in a focused mindset.

For others, a hit of caffeine and slight exercise does the trick.

It’s quite an individual thing, but whatever you do, never begin the race cold.

Planning ahead well in advance is one of the biggest factors that will boost your running pace. The earlier you implement some of the tips above, the more time you’ll give yourself to improve.

Hey everyone, I’m Sandra Ryan and I’ve been contributing to this website for almost a year now.

My professional background is in finance where I work at a small bank outside Austin, TX, as an accounting technician. I’m still gradually working towards becoming an accountant by attending night classes, but my real passion is sport.

I’ve been involved in martial arts since I was about 8 years old when I had to figure out ways to outdo my 3 older brothers who were in constant WWE style fights. Nothing ever happened more than bruises and the occasional cut, but once I started Taekwondo I just couldn’t get enough.

I have won many state championships over the years, but have started to take a bit of step back from competitive fighting. Mainly down to a few leg strain injuries that basically mean that I cannot perform at my absolute best anymore.

My hunger for competition has been replaced by running marathons and in the past 2 years also competing in triathlons. So far I have completed 7 marathons and 2 triathlons and my aim is to complete an Ironman in the next couple of years.

When the opportunity came up to contribute to a website with training tips I immediately loved the idea. You’ll see a lot of my blog posts on triathlon training, and if you have questions, just leave some comments.

We will be happy to hear your thoughts

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