Ironman 70.3 Run Training: 10 Essential Sessions
SUMMARY:
This post presents 10 key Ironman 70.3 run workouts designed to improve aerobic capacity, pacing control and fatigue resistance. From long Zone 2 runs to race-day simulations, each session targets a specific skill to help you finish the half marathon strong off the bike. These half Ironman running workouts also help you refine fuelling, build confidence and train your body to handle the intensity of the final leg of your race.
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 fuelling 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 fuelling strategies mid-run, each session plays a vital role.
These triathlon run sessions for Ironman 70.3 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.
Ironman 70.3 Run Training Zones
Zone 1 (Recovery): 68–73% max HR / RPE 1–2. Very easy jog
Zone 2 (Endurance): 73–80% max HR / RPE 3–4. Easy aerobic running
Zone 3 (Tempo): 80–87% max HR / RPE 5–6. Mod Hard
Zone 4 (Threshold): 87–93% max HR / RPE 7–8. Hard
Zone 5 (VO2 Max): 93–100% max HR / RPE 9–10. Short, intense reps. Very Hard.
Use FLJUGA’s free Heart Rate Zone Calculator to personalise your training and train with precision.
10 key Ironman 70.3 run workouts
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
Common Mistakes in Ironman 70.3 Run Training
Even with solid mileage, small missteps can derail your race-day run. Keep your training on track by avoiding these common errors:
Running Too Fast Too Often: Zone discipline matters. Not every session should be hard.
Skipping Brick Runs: The bike-to-run transition is a skill. You must train it.
Ignoring Long Run Fueling: Underfueling in training leads to bonking in racing.
Neglecting Recovery Weeks: Fatigue accumulates fast. Build in strategic rest.
Train with intention, respect the purpose of each session and let consistency drive your progress.
FAQ: 70.3 run sessions
How often should I include these Ironman 70.3 run sessions in my training?
Aim to include 2–3 run-specific sessions per week, balancing endurance, speed and race-pace workouts around your bike and swim training.
When should I start these sessions in my 70.3 training plan?
Begin incorporating these runs 16–20 weeks before race day, adjusting intensity and duration as you progress toward peak fitness.
Should I do all 10 sessions every week?
No, rotate through the sessions based on your training phase and goals. Mix endurance, tempo and speed-work appropriately while allowing for recovery.
How important is practicing fuelling during run training?
Critical! Practicing your race-day nutrition strategy during long runs and bricks helps avoid GI distress and improves energy management during the race.
FURTHER READING: BUILD YOUR IRONMAN 70.3 BASE
Ironman 70.3 Training: What Is Zone 2 / Endurance?
Ironman 70.3 Training: What Is Zone 3 / Tempo?
Ironman 70.3 Training: What Is Zone 4 / Threshold?
Ironman 70.3 Training: What Is Zone 5 / VO2 Max?
Ironman 70.3 Swim Training: 10 Essential Sessions
Ironman 70.3 Bike Training: 10 Essential Sessions
Ironman 70.3 Training: Recovery Week
Ironman 70.3: Beginner’s Guide
Final Thoughts
These 10 carefully designed run sessions will effectively develop your endurance, pacing skills, overall strength and mental toughness, key attributes required to confidently crush your Ironman 70.3 race day. Consistently prioritize proper fueling and hydration in every training session to ensure you unlock your absolute best performance on race day.
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.
