Don’t Judge the Workout Too Early: My 10/5 Rule for Triathlon Training

Let’s be real…some training days just feel off.

You’re tired, unmotivated, or maybe just mentally not in it. You open TrainingPeaks and see a 60-minute build run or maybe 15 x 800s on the track—and your first thought is, “There’s no way I’m getting through this.” I get it. I’ve been there so many times before.

That’s exactly where my 10/5 Rule comes in.

What Is the 10/5 Rule?

Simple:

Don’t judge a workout until you’re at least 10 minutes into the warm-up, or 5 reps into the main set.

Here’s what that looks like in practice:

• If you’ve got a long aerobic run on the plan and you're dragging, commit to at least the first 10 minutes of easy running before making any calls.

• If you're facing a beastly interval set—say 15 x 800s—don’t panic or bail early. Get through the first 5 reps before deciding how you feel.

More often than not, once you’re warmed up and your body gets moving, your perspective changes. You loosen up. Your breathing settles. Your legs stop feeling like bricks. And suddenly, that “impossible” workout feels... doable.

Why It Matters (Especially for Long Course Athletes)

If you’re training for a 70.3 or full Ironman, chances are you’re carrying fatigue most of the time. That’s part of the process. You’re not always going to feel fresh—nor should you.

But here’s the thing: the ability to start even when you don’t feel amazing is a skill, and the 10/5 Rule helps build it.

It also keeps you from prematurely quitting a session that could have turned into a solid (or even breakthrough) workout. And yes—sometimes, after 10 minutes or 5 reps, your body still feels awful. That’s fine. You can make a smart adjustment then. But at least you gave it a fair shot.

Real Talk from the Trenches

I can’t tell you how many of my own sessions have started with the thought, “Nope, not today.” Then I follow my own rule—give it 10 minutes. And boom—by minute 12, I'm locked in and grateful I didn’t talk myself out of it.

I’ve seen the same with my athletes over and over again.

The 10/5 Rule isn’t about pushing through pain or ignoring genuine signs of injury. It’s about giving yourself the chance to warm up into the work before deciding how you feel.

Give It a Try This Week

Next time you’re tempted to skip or cut short a tough workout, remember the 10/5 Rule:

• Commit to 10 minutes of the warm-up.

• Or commit to 5 reps of your main set.

No judgment. No pressure. Just get moving, and reassess once your body has had a chance to catch up.

Odds are, you’ll surprise yourself.

Train Smart. Stay Consistent. Respect the Process.

If you want more practical tools like this to help you stay consistent through your Ironman or 70.3 training, check out my coaching page or send me a message. I’d love to help you build something sustainable and strong.