One of the most asked questions in triathlon is; how can I run quicker? Well there is a number of ways to skin a cat. You can improve your swim, become stronger on the bike, ride at the correct pace during the race. These are non-running ways to improve your run time in triathlon.

To improve your triathlon specific running at the Olympic distance event, I believe the greatest improvements come from increasing your running strength and stamina.

But for the icing on the cake closer to the race, I like to attack my speed endurance a little with one of the best known running sessions in Australia, named after the running legend Steve Moneghetti.

The Running Session: Mona Fartlek

Short Warmup including 3 x 20sec faster pickups to finish

  • 2 x 90 seconds fast followed by 90 seconds easy running
  • 4 x 60 seconds fast followed by 60 seconds easy running
  • 4 x 30 seconds fast followed by 30 seconds easy running
  • 4 x 15 seconds fast followed by 15 seconds easy running

*(continuous running throughout session)

Warm down


Teach’s you:

  1. To know when you’re going over your redline and burning too much energy that will catch up with you later on the run.
  2. Improve your efficiency at faster running speeds.

To get the most out of this session, run the fast efforts just within yourself, holding consistent pace throughout the session. But more importantly, keep the easy running between fast efforts ticking along at a good floating pace.

Improvements are measured by your ability to recover better through the easy running so ensure you repeat this session a few times in the lead up to main race.

Suburban #goldcoast running ??

A photo posted by Courtney Atkinson Triathlon (@courtney_akco) on

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