Ironman 70.3 Run Workouts: 10 Example Training Sessions
Summary:
This post presents 10 example Ironman 70.3 run workouts designed to develop endurance, pacing control and resilience across the half marathon distance. From aerobic endurance runs to race-specific simulations, each session targets a critical element of successful Ironman 70.3 run execution. Used consistently, these workouts build fatigue resistance, reinforce fuelling discipline and strengthen mental composure so you can run with control after the bike and execute the final 21.1 kilometres with confidence.
The Ironman 70.3 Run
The Ironman 70.3 run is not simply about holding pace for 21.1 kilometres. It is a test of pacing judgement, restraint and execution under sustained fatigue. By the time the run begins, the body has already absorbed the demands of the swim and a long, often hard bike leg, which means success depends on far more than raw fitness alone. Controlled effort and disciplined fuelling become decisive factors in whether the run feels stable or unravels late.
Strong Ironman 70.3 run preparation prioritises durability and control rather than speed in isolation. Sessions must build fatigue resistance, reinforce pacing awareness and provide repeated opportunities to practise fuelling at realistic effort levels. When rhythm, nutrition and effort are trained together, decision-making becomes calmer and execution more reliable in the later stages of the run. These 10 key Ironman 70.3 run workouts are designed to develop the physical resilience, fuelling discipline and confidence required to run with control and intent when it matters most.
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Ironman 70.3 Run Training Zones: HR, RPE and Effort Guide
Understanding your run training zones is essential for executing Ironman 70.3 preparation with precision rather than guesswork. After hours of swimming and cycling, the ability to control effort on the run determines whether pacing remains sustainable or unravels under fatigue. Using heart rate and perceived effort together allows athletes to align each session with a clear purpose, ensuring endurance develops steadily while recovery and fuelling demands remain manageable across long training weeks.
Heart rate measures how frequently the heart beats per minute and reflects the body’s internal response to effort. In training, it is used to estimate how hard the cardiovascular system is working relative to an athlete’s maximum or threshold heart rate. RPE or Rate of Perceived Exertion, describes how hard a session feels to the athlete on a subjective scale and provides a practical reference for translating internal sensations of effort into usable training intensity. When these tools are used together, they help athletes adjust intelligently for heat, terrain and accumulated fatigue. This approach keeps training controlled, repeatable and closely aligned with Ironman 70.3 race demands.
Training Metrics and Intensity Guidelines
Zone 1 / Recovery: (68–73% MHR, 1–2 RPE)
Effort: Very easy
Use: Warm-ups, cool-downs, recovery days
Check out: What Is Zone 1 / Recovery?Zone 2 / Endurance: (73–80% MHR, 3–4 RPE)
Effort: Easy
Use: Long rides, base runs, aerobic swims
Check out: What Is Zone 2 / Endurance?Zone 3 / Tempo: (80–87% MHR, 5–6 RPE)
Effort: Moderately hard
Use: Tempo intervals, steady-state efforts
Check out: What Is Zone 3 / Tempo?Zone 4 / Threshold: (87–93% MHR, 7–8 RPE)
Effort: Hard
Use: Sustained intervals, Lactate management
Check out: What Is Zone 4 / Threshold?Zone 5 / VO2 Max: (93–100% MHR, 9–10 RPE)
Effort: Very hard
Use: Short intervals, fast repetitions, peak sharpening
Check out: What Is Zone 5 / VO2 Max?Use the FLJUGA Training Zone Calculator to calculate your max heart rate to find your exact Zones.
Applied consistently, these run training zones help Ironman 70.3 athletes distribute effort intelligently across the full training spectrum. Easier sessions support recovery and durability, while higher intensity work strengthens pacing control and fatigue resistance without overwhelming the system. When heart rate and perceived effort are respected, training becomes calmer, more sustainable and far more effective at preparing the body and mind for the half marathon run on race day.
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10 Example Ironman 70.3 Run Sessions
1. Long Run
Purpose: Build endurance and aerobic base
Warm-Up: 10 min jog
Main Set: 80–100 min @ Zone 2
Cool-Down: 10 min jog
2. Tempo Run
Purpose: Improve aerobic strength and pacing control
Warm-Up: 15 min jog
Main Set: 35 min @ Zone 3
Cool-Down: 10 min jog
3. Threshold Intervals
Purpose: Raise your sustainable speed
Warm-Up: 15 min jog
Main Set: 4 x 8 min @ Zone 4 (2 min jog between)
Cool-Down: 10 min jog
4. Easy Run
Purpose: Promote aerobic recovery and keep volume steady
Warm-Up: 5 min jog
Main Set: 40 min @ Zone 1–2
Cool-Down: 5 min jog
5. Progression Run
Purpose: Teach control and finish strong
Warm-Up: 10 min jog
Main Set: 15 min @ Zone 2 – 15 min @ Zone 3 – 5 min @ Zone 4
Cool-Down: 10 min jog
6. Race Pace Efforts
Purpose: Lock in goal pace and confidence
Warm-Up: 15 min jog
Main Set: 2 x 4 km @ Ironman 70.3 goal run pace (4 min jog between)
Cool-Down: 10 min jog
7. VO2 Max Repeats
Purpose: Boost aerobic ceiling and speed
Warm-Up: 15 min jog + strides
Main Set: 5 x 3 min @ Zone 5 (3 min jog between)
Cool-Down: 10 min jog
8. Broken Tempo Set
Purpose: Make tempo work more repeatable and digestible
Warm-Up: 15 min jog
Main Set: 3 x 10 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
9. Fast Finish Long Run
Purpose: Practice pacing and strong finishes
Warm-Up: 10 min jog
Main Set: 60 min @ Zone 2 – 5 min @ Zone 4
Cool-Down: 10 min jog
10. Recovery Run
Purpose: Stay loose and support adaptation
Warm-Up: 5 min jog
Main Set: 30 min @ Zone 1
Cool-Down: 5 min jog
Why These Run Sessions Work
These run sessions work because they are designed around the realities of the Ironman 70.3 run rather than ideal conditions or fresh legs. Each workout develops the ability to manage pace, effort and decision-making under fatigue, which is what ultimately determines run performance after a demanding swim and bike leg. By prioritising controlled aerobic work, steady tempo efforts and race-specific simulations, these sessions train the body to keep moving efficiently when energy is limited and discomfort rises.
The sessions also reinforce consistency and discipline. Long runs build durability, structured intensity develops fatigue resistance and pacing-focused workouts teach restraint when it matters most. Importantly, these sessions create repeated opportunities to practise fuelling, hydration and mental focus at realistic effort levels. When trained together, these elements produce a half marathon that feels controlled rather than chaotic, allowing athletes to run with purpose deep into the race.
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Common Mistakes with Ironman 70.3 Run Training
Ironman 70.3 run preparation places significant demands on the body, especially when layered on top of structured swim and bike training. Even experienced athletes can fall into habits that feel productive but quietly undermine durability, recovery and race-day execution. Avoiding these common mistakes helps training remain sustainable, purposeful and aligned with the demands of running well off the bike.
Running too hard on easy days:
Easy runs are designed to support aerobic development, recovery and overall training consistency. When Zone 1 and Zone 2 sessions drift into moderate or hard effort, fatigue accumulates quickly and the quality of key workouts declines. Over time, this reduces durability and increases injury risk.Neglecting fuelling practice:
The Ironman 70.3 run is heavily influenced by fuelling decisions made before and during the run. Failing to practise race-day nutrition during long runs and brick sessions leaves athletes guessing under pressure. Without repeated exposure to fuelling at realistic intensities, late-race energy loss and gastrointestinal issues become more likely.Misusing brick runs:
Brick runs are valuable for learning how to manage early pacing and effort off the bike, but they should be used deliberately. Treating every run as a brick or running too hard immediately after cycling can compromise run mechanics and recovery rather than improve performance.Ignoring recovery weeks:
Adaptation occurs during recovery, not constant overload. Without planned reductions in volume or intensity, fatigue accumulates faster than fitness. Strategic recovery weeks allow the body to absorb training stress and return stronger for the next block.
Strong Ironman 70.3 run performance is built through patience, restraint and intelligent structure. When easy days stay easy, fuelling is practised deliberately and recovery is respected, training becomes more repeatable and confidence grows heading into race day.
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FAQ: Ironman 70.3 Run Training
How many times per week should I run when training for an Ironman 70.3?
Most athletes run two to three times per week, balancing durability and recovery alongside swim and bike training.
How long should long runs be for Ironman 70.3 training?
Long run duration depends on your experience, current fitness and overall training plan. Long runs should progress gradually over time, increasing as the race approaches and aligned with the structure of the plan you are following.
Should Ironman 70.3 run training be mostly easy or hard?
Most running should be easy, with higher intensity sessions used selectively to support pacing control and fatigue resistance.
How important are brick runs for Ironman 70.3 preparation?
Brick runs are important for learning how to manage early pacing and effort off the bike, but they should be used deliberately rather than after every ride.
Do I need to practise race-day fuelling during run training?
Yes. Long runs, rides and brick sessions provide the best opportunity to practise fuelling at realistic intensities and reduce the risk of late-race energy loss or gastrointestinal issues.
What is the biggest mistake athletes make in Ironman 70.3 run training?
Running too hard too often. This increases fatigue, compromises recovery and reduces the effectiveness of key sessions that drive consistent run performance.
FURTHER READING: BUILD YOUR HALF MARATHON BASE
Running: Running Zones 1–5 Explained
Half Marathon Training: 10 Zone 3 / Tempo Workouts
Half Marathon Training: 10 Zone 4 / Threshold Workouts
Half Marathon Training: 10 Zone 5 / VO2 Max Workouts
Final Thoughts
The Ironman 70.3 run is defined by pacing control, fuelling discipline and the ability to stay composed under fatigue rather than raw speed alone. Effective preparation focuses on building durability, reinforcing consistent effort and practising decision-making at realistic intensities so the run remains controlled after a demanding bike leg. The 10 sessions in this guide are designed to support that process through a balanced mix of aerobic endurance, structured intensity and pacing-focused work without overwhelming recovery. When training is progressed gradually and easy days are respected, run performance becomes more predictable, resilient and repeatable on race day.
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
