The Run - Build Your Run

Run endurance isn’t built in a single session – it’s laid down gradually, like bricks in a wall. But many triathletes fall into the trap of chasing mileage or stacking sessions without enough recovery, only to find themselves exhausted, injured, or plateaued.

Tri Granada

Run Endurance - Let’s break it down.

So how do you develop run durability while keeping energy, motivation, and progress intact? The secret lies in smarter volume, consistent low-intensity running, and strategic use of brick sessions.

The Foundation: Consistency > Volume

It’s tempting to think that running further and faster each week equals progress. But sustainable endurance comes from consistent, repeatable efforts – not heroic ones.

Ask yourself:

• Do your long runs leave you feeling strong, or shattered?

• Are your “easy runs” truly easy, or creeping into moderate effort?

• When was your last down week – and how did your body respond?

  
  

Rather than pushing the weekly total higher, look for rhythm in your run week.

Keep in mind: your swim and bike sessions also load the system. Just because your run volume is “low” doesn’t mean your legs are fresh.

Why Brick Sessions Boost Run Endurance - Brick by Brick

A brick session – a bike immediately followed by a run – mimics race-day fatigue and trains the body to transition efficiently. But it’s not just about mental toughness. Bricks teach you to run well when you’re already tired, helping to harden your legs and improve pacing under fatigue.

There are different types of bricks, each with a purpose; Short & Sharp, Long Endurance, and Race Simulation. Don’t overdo them – 1 brick every 1–2 weeks is enough for most, especially in early and mid-season training.

Fuelling the Brick

One of the biggest errors in endurance training is under-fuelling. Poor nutrition on the bike leads to poor running – not because you’re unfit, but because your energy systems are depleted.

For effective brick sessions:

• Eat early and often on the bike (30–60g carbs/hr minimum).

• Hydrate properly – include electrolytes on warmer days.

• Avoid trying new nutrition products mid-brick.

Recovery Matters More Than You Think

Hard sessions – whether long or intense – don’t make you fitter by themselves. The adaptation happens during recovery. After a brick or big endurance week:

• Cool down properly (easy spin or jog).

• Refuel with a mix of protein and carbohydrates within 30–60 minutes.

• Consider mobility work, and post stretching.

• Plan your next 24–48 hours for lower training load, especially if fatigue lingers.

• It’s not lazy to rest – it’s essential to long-term gains.

Coach Tip: Triathlon run endurance isn’t just about stacking miles – it’s about stacking smart, strategic, and sustainable sessions. Brick by brick, you’ll build legs that last from T2 to the finish line.