Ironman 70.3 Run Training: 10 Essential Sessions
The Key Elements of Structured Ironman 70.3 Run Training
A well-structured Ironman 70.3 run plan should develop endurance, pacing, strength, and race-specific fitness while ensuring optimal fueling and hydration. Your key run sessions aren’t just about logging distance — they’re designed to simulate the demands of race day. Whether it’s running on tired legs after a long ride, learning to hold pace under fatigue, or practicing hydration and fueling strategies mid-run, each session plays a vital role. These workouts build the durability, control, and mindset needed to execute your strongest 70.3 run yet.
The following sessions are specifically designed to sharpen every aspect of your race-day performance and take your run to the next level.
1. Long Endurance Run
Purpose: Build aerobic capacity and teach steady-state fueling
Warm-Up: 12 min jog
Main Set: 90 min @ Zone 2
Cool-Down: 10 min jog
2. Broken Tempo Repeats
Purpose: Sustain tempo effort across manageable segments
Warm-Up: 12 min jog
Main Set: 4 x 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
3. Threshold Intervals
Purpose: Improve top-end aerobic capacity for stronger pacing
Warm-Up: 12 min jog + strides
Main Set: 3 x 8 min @ Zone 4 (3 min jog between)
Cool-Down: 10 min jog
4. Tempo Progression Run
Purpose: Progress from controlled aerobic to tempo pace
Warm-Up: 12 min jog
Main Set: 15 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog
5. Tempo Finish Run
Purpose: Build fatigue resistance through late-run intensity
Warm-Up: 12 min jog
Main Set: 45 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog
6. Mixed Threshold Intervals
Purpose: Build aerobic power and mental focus through changing reps
Warm-Up: 12 min jog + 4 strides
Main Set: 3 x (4 min + 3 min + 2 min) @ Zone 4 (90 sec jog between reps)
Cool-Down: 10 min jog
7. Threshold + Tempo Combo
Purpose: Blend pace control with strong aerobic conditioning
Warm-Up: 12 min jog
Main Set: 10 min @ Zone 4 + 20 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog
8. Pacing Control Run
Purpose: Teach discipline across varying intensities
Warm-Up: 12 min jog
Main Set: 4 x (5 min @ Zone 2 + 10 min @ Zone 3)
Cool-Down: 10 min jog
9. Mid-Long Tempo Hold
Purpose: Reinforce sustainable race-day tempo
Warm-Up: 12 min jog
Main Set: 60 min @ Zone 3
Cool-Down: 10 min jog
10. Race Simulation Run
Purpose: Prepare body and mind for race-specific pacing
Warm-Up: 12 min jog
Main Set: 30 min @ Zone 2 + 20 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog
Mini FAQ
Q: How often should I include these Ironman 70.3 run sessions in my training?
A: Aim to include 2–3 run-specific sessions per week, balancing endurance, speed, and race-pace workouts around your bike and swim training.
Q: When should I start these sessions in my 70.3 training plan?
A: Begin incorporating these runs 16–20 weeks before race day, adjusting intensity and duration as you progress toward peak fitness.
Q: Should I do all 10 sessions every week?
A: No, rotate through the sessions based on your training phase and goals. Mix endurance, tempo, and speedwork appropriately while allowing for recovery.
Q: How important is practicing fueling during run training?
A: Critical! Practicing your race-day nutrition strategy during long runs and bricks helps avoid GI distress and improves energy management during the race.
Final Thoughts
These 10 run sessions will develop the endurance, pacing skills, strength, and mental toughness required to crush your Ironman 70.3 race day. Prioritize proper fueling and hydration in every session to unlock your best performance.
Which of these sessions will you tackle first to power up your Ironman 70.3 training?
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.