A 5km lap around though Whitlingham Country Park and around Whitlingham Lake is used for the run. It is a mostly off road course, which at the time of the Norwich Triathlon is usually firm under foot.
The Sprint distance participants run the 5km lap once and the Standard distance participants run it twice.
Runners come out of transition at the corner between Whitlingham Lane and the Whitlingham Visitor Centre, run along the Whitlingham Lane to turn right into the picnic meadow where they run along the path through the meadow to then join the wood chip path at the end of the meadow. They follow the wood chip to the end where there is a t-junction at which they turn left. Over a small wooden bridge to turn left onto Whitlingham Lane for a 750m tarmac section before joining the lake side path for a lap of the lake. At the end of the run participants turn right into Elmtree lane to then turn left into the finish chute. Standard distance triathlon participants run past this turn into Elmtree lane on their first lap to cross Whitlingham Lane opposite the entrance to picnic meadow where they retrace their first lap.