Running Technique and Training
Domain 5: Running Technique and Training tests run mechanics, workload progression, and triathlon-specific run training. The exam focuses on running well after cycling, not just fresh run speed.
Core rules and concepts
- Cadence around 170–180 steps per minute is a guide, not a rule. Reduce overstriding by landing closer under the hips.
- Run training includes easy volume, a long run, tempo/threshold work, VO2 intervals, and strides. Most weekly volume should be easy.
- Increase run volume gradually and avoid simultaneous large jumps in swim, bike, and run load.
- Brick runs train neuromuscular transition and race pacing. Start with 20–30 minutes of cycling plus 10–15 minutes of running.
- Run off the bike: control the first kilometer, keep cadence high, then settle into goal pace.
Worked example
A runner’s 10 km personal best is 45:00. Threshold pace is roughly 4:45–4:55/km, not 4:30. Easy pace should be about 5:30–6:00/km. If all runs are at 4:45, she is training tempo daily and will arrive at the brick fatigued. The reasoning: easy runs build volume without adding excessive stress.
Traps that cost marks
Increasing long-run volume and intensity in the same week; focusing on heel strike instead of load; ignoring shoe wear; racing the first mile off the bike; skipping easy days.
Key points
- Cadence is a guide; avoid overstriding.
- Most run volume should be easy.
- Increase run load gradually.
- Brick runs train the bike-to-run transition.
- Control the first kilometer off the bike.