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What are key workouts for the run in a tri?

A key workout for a 10K is: 4 to 5 miles of intervals at Lactate Threshold to VO2max. Perform 8 x 1K with a 200m jog. Perform 4 x 1600 at 5k race pace with a 400m walk/jog. A key workout for a half triathlon is: Tempo runs or long bricks over distance. Perform 9-12 miles at a progressive tempo: 1st 1/3 easy, 2nd 1/3 mod, final 1/3 fast. Also perform long runs off the bike and negative splits.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.