The Run - Pacing the Triathlon Run

You’ve swum well, biked strong, and now it’s time to run. But instead of storming to the finish, many triathletes flame out within the first few kilometres. Why? Poor pacing – the triathlon equivalent of burning the toast because you turned the heat up too soon. Pacing the run leg isn’t just a physical skill – it’s mental discipline. It’s about knowing what you can do versus what you want to do, and respecting the fatigue already in your legs.

The Classic Mistake, Too Fast Too Soon - Don’t Burn the Toast

That first kilometre after T2 often feels oddly good. The bike’s over, the crowd’s cheering, and adrenaline is high. But if you surge too hard early on, you risk draining your tank before halfway.

Instead, focus on settling into rhythm. Ask:

• What does “steady” feel like after the bike?

• Can you hold this for 5, 10, 15km – or is it a sugar rush?

• Could you run faster at the end if you paced the first half smarter?

• If your first kilometre is your fastest, you’ve likely gone out too hard. Save the heroics for the finish chute.

Know Your Numbers – But Don’t Be Ruled By Them

Technology helps, but it can also deceive. GPS watches may lag or fluctuate, especially in urban or wooded areas. Pace is important, but it’s not everything. Instead, learn to tune in to your Rate of Perceived Exertion (RPE):

• RPE 6–7 = comfortably hard, sustainable for your race distance

• RPE 8–9 = approaching the red zone – best saved for the final 10–15%

  
  

In training, practise “feel-based” runs off the bike. Turn your watch to lap time or heart rate only. Learn how a smart effort feels – not just what it reads.

Try This: Segment and Split Strategically

Use your course wisely. Break your race into chunks – whether by distance (e.g., 3 x 5km), terrain (flat vs hilly), or aid stations. Run a negative split if conditions allow: go slightly easier in the first half, then gradually increase effort. It’s a confident way to avoid the blow-up and pass others late in the race.

Coach's Tip: Use park-runs, duathlons, or local races to test pacing plans under pressure. A well-paced 5k off a hard bike is worth more than another tempo run done solo. You don’t need to be the fastest runner in your age group – you just need to be the one who paces best. Don't burn the toast. Toast it evenly, finish strong, and let others wonder how you managed it.