Brick runs are not optional for most triathletes.
If you want to run well off the bike, you need to practice running off the bike.
Simple as that.
In recent years, brick runs have become more debated in triathlon coaching. Some coaches argue they’re unnecessary or even counterproductive, especially when they reduce the quality of key run sessions.
And in certain contexts, that’s true.
But for most age-group athletes training toward one or two key races per season, that perspective misses an important part of the picture.
Because running off the bike isn’t just about fitness. It’s a specific demand of the sport that needs to be trained.
The Context Matters
Most of the “brick runs aren’t important” argument comes from elite-level coaching.
Elite athletes:
- race frequently
- have years of experience running off the bike
- have already adapted physically and mentally to that transition
For them, running off the bike is automatic.
They don’t need to practice it in the same way.
But most age-group athletes are in a very different situation.
You might be:
- training through the winter
- building toward one Ironman
- racing once or twice before your main event
That means you have very few opportunities to experience what it actually feels like to run off the bike.
And that’s where brick runs become essential.
Triathlon Is About the Transition
Triathlon isn’t just swim, bike, run.
It’s swim → bike → run.
That final transition is a key part of performance.
Running off the bike involves:
- different neuromuscular patterns
- accumulated fatigue
- changes in stride and coordination
If you never train that, race day becomes a shock.
And no amount of standalone running fitness fully prepares you for that feeling.
When Brick Runs Don’t Make Sense
It’s important to be clear here.
Brick runs are not something you should do all the time.
And they’re not the place for your best quality running.
If every run becomes a compromised run:
- your mechanics suffer
- your quality drops
- your overall progression slows
That’s not the goal.
There’s still a place for:
- standalone quality runs
- controlled threshold sessions
- sessions where you run fresh and well
Brick runs are one tool within a structured program—not the entire program.
How We Use Brick Runs in This Phase
As we move into a higher-volume phase of training, the goal shifts.
We’re doing:
- longer rides
- more aerobic work
- more time in training
This is where brick runs start to come in more consistently.
But not as race simulations.
And not as high-intensity sessions.
In this phase, brick runs are:
- low to moderate intensity
- relatively short (often 10–30 minutes, sometimes longer)
- done after longer rides
The purpose is simple:
- get used to running on tired legs
- build durability
- normalize the transition
This isn’t about pace.
It’s about familiarity and consistency.
Why This Approach Works
Instead of stacking all endurance stress into the weekend, we distribute it more effectively across the week.
For example:
- a longer run midweek
- a long bike on the weekend
- a short brick run after the ride
This allows us to:
- improve the quality of long runs
- reduce excessive fatigue from back-to-back long sessions
- still train the bike-to-run transition
We’re not adding more stress.
We’re organizing it better.
How This Evolves Later
Later in the season, as we move into race-specific training, brick runs change.
They become:
- more structured
- more specific
- more focused on pacing
For example:
- bike → run repeats
- progressive efforts
- race-pace segments
At that point, the goal shifts from adaptation to execution.
But that only works if the foundation is already in place.
The Mental Side
One of the most overlooked benefits of brick runs is mental.
After a long ride, it’s easy to feel like you’re done.
But in a race, you’re not.
You still have to run.
Getting used to:
- changing shoes
- heading out the door
- starting the run
is something you can train.
And it matters.
Because on race day, you don’t want the run to feel unfamiliar.
You want it to feel like something you’ve already done many times.
Training Pragmatism
Most age-group athletes train between 8 and 12 hours per week.
Not 25.
That means every session needs to be purposeful.
Brick runs are a practical way to:
- combine stimuli
- build specific adaptation
- prepare for race demands
Without needing more training time.
The Bottom Line
Brick runs aren’t about making your training harder.
They’re about making your race feel normal.
If you want to run well off the bike, you need to practice running off the bike.
Simple as that.
