As we approach the St. Anthony’s Triathlon on April 26, it’s time to focus on one of the most crucial components of your race: the run. Whether you’re looking to shave minutes off your time or simply finish strong, building stamina is key to conquering the 10K run after a swim and bike. Let’s dive into strategies and a sample week of training to help you peak on race day.

Why Stamina Matters for Triathletes

Running in a triathlon is not just about speed—it’s about endurance, pacing, and mental toughness. After swimming 1.5K and cycling 40K, your legs will feel heavy, and your energy reserves will be tested. Building stamina ensures you can sustain your pace, push through fatigue, and finish strong.

Top Tips for Building Stamina on the Run

1. Incorporate Brick Workouts
   Combine bike-to-run sessions to simulate race-day fatigue. This helps your body adapt to the transition and improves endurance under fatigue.

2. Focus on Zone 2 Training
   Spend time running at an easy, conversational pace (Zone 2 heart rate). This builds aerobic capacity, which is essential for endurance.

3. Add Tempo Runs
   Include runs at a “comfortably hard” pace to improve your lactate threshold, allowing you to sustain faster paces for longer.

4. Strength Training
   Incorporate lower-body strength exercises like lunges, squats, and deadlifts to improve muscular endurance and reduce injury risk.

5. Fuel Properly
   Practice your race nutrition during training runs to ensure you’re fueling adequately. A combination of carbs and electrolytes is key for stamina.

6. Prioritize Recovery
   Rest days, stretching, and tools like foam rollers or Hyperice devices are essential for allowing your body to adapt and grow stronger.

Sample Week: Olympic Distance Run Training Plan

Here’s an example of a week of run-focused training for a triathlete preparing for St. Anthony’s:

Monday:

• Recovery Run: 30 minutes in Zone 2
• Strength Training: Lower body focus (e.g., squats, lunges, core work)

Tuesday:

• Interval Run: 6x800m at 10K race pace with 2-minute jog recovery in between
• Brick Workout: 45-minute bike ride (Zone 2) into a 15-minute easy run

Wednesday:

• Tempo Run: 45 minutes at a “comfortably hard” pace (Zone 3)
• Swim Session: Focus on endurance (e.g., 3x800m with 30 seconds rest)

Thursday:

• Easy Run: 40 minutes in Zone 2
• Strength Training: Upper body and core focus

Friday:

• Rest Day or Active Recovery: Light yoga, stretching, or a short swim

Saturday:

• Long Run: 1 hour 15 minutes in Zone 2, with the last 10 minutes at Zone 3 pace
• Optional Swim: Technique-focused session

Sunday:

• Brick Workout: 2-hour bike ride (Zone 2) into a 20-minute run at race pace

Final Thoughts

Building stamina takes time, consistency, and a balanced approach to training. By incorporating these tips and sticking to a structured plan, you’ll be ready to tackle the St. Anthony’s Triathlon with confidence. Remember, the key to success is not just training hard but also training smart.

Interested in a Customized Training Plan?

If you’re looking for a program tailored to your specific goals, fitness level, and schedule, we’ve got you covered. At CFL Tri Club, we specialize in creating personalized plans that include running, biking, swimming, strength training, and nutrition strategies to help you perform at your best.

What’s Your Plan?
What’s your go-to strategy for building stamina? Share your tips in the comments or tag us on Instagram @Tripeakathlete & @CFLtriclub with your training updates. Let’s crush St. Anthony’s together!

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