Run Ready: 10 Tempo Sessions for Ironman 70.3!

Want to run steady, strong, and fast off the bike at your next Ironman 70.3?

Tempo run training builds the endurance, pacing control, and fatigue resistance you need to hold your race effort all the way through the half-marathon.

Why Tempo Run Training Matters for Ironman 70.3

Running well in an Ironman 70.3 means mastering steady effort, controlled pacing, and mental focus — all after the swim and bike.

Tempo sessions, targeting Zone 3 to low Zone 4 intensity, help you build the aerobic strength and fatigue resistance critical for running your best off the bike.

Tempo work also teaches you how to push through discomfort while staying efficient and consistent.

These 10 key tempo run workouts are designed to sharpen your pacing, strengthen your legs, and boost your confidence for race day!

10 Key Tempo Run Workouts for Ironman 70.3

Each run includes a proper warm-up, a main set, and a cool-down to ensure complete race-specific preparation.

1. Race Pace Progression Run

Purpose: Build sustained pacing ability at 70.3 race pace and improve aerobic efficiency.

Warm-up:

15 min easy jog

Main Set:

4 x 10 min at 70.3 race pace, 2 min easy jog between

Cool-down:

10 min easy jog

2. Brick Tempo Run (Post-Bike Simulation)

Purpose: Adapt to running off the bike at race pace with realistic triathlon fatigue.

Warm-up:

15 min easy jog

Bike:

60–90 min at Zone 2–3 effort

Transition: 5 min easy jog

Run Main Set:

30–45 min at 70.3 race pace

Run Cool-down:

5–10 min easy jog

3. Broken Tempo Intervals (Lactate Threshold Focus)

Purpose: Develop lactate tolerance and smooth pacing transitions between efforts.

Warm-up:

15 min easy jog

Main Set:

3 sets of:

• 8 min at 10K pace

• 4 min at 70.3 race pace

• 2 min easy jog recovery between sets

Cool-down:

10 min easy jog

4. Long Race-Pace Build Run (Endurance & Pacing Control)

Purpose: Build endurance and learn to increase pace late in the run for strong finishes.

Warm-up:

15 min easy jog

Main Set:

60 min continuous:

• 20 min at Zone 2

• 20 min at 70.3 race pace

• 20 min slightly faster than 70.3 pace

Cool-down:

10 min easy jog

5. Tempo Hill Repeats (Strength & Efficiency)

Purpose: Improve running strength, form, and efficiency under muscular stress.

Warm-up:

15 min easy jog

Main Set:

6–8 x 3 min uphill at tempo effort, jog back down recovery

Cool-down:

10 min easy jog

6. Negative Split Tempo Run

Purpose: Train mental control and physical strength to finish faster than you start.

Warm-up:

15 min easy jog

Main Set:

• 20 min at 70.3 pace

• 15 min 10–15 sec/km faster than 70.3 pace

• 10 min at threshold pace

Cool-down:

10 min easy jog

7. 3 x 5K Race Simulation (Race-Specific Stamina)

Purpose: Improve sustained race-pace performance with controlled rest.

Warm-up:

15 min easy jog

Main Set:

3 x 5K at 70.3 pace with 3 min easy jog between sets

Cool-down:

10 min easy jog

8. Tempo Fartlek Run (Fatigue Resistance & Adaptability)

Purpose: Build fatigue resistance with changing pace demands like race day.

Warm-up:

15 min easy jog

Main Set:

45 min continuous:

• 10 min at 70.3 pace

• 3 min easy jog

• 8 min at 10K pace

• 3 min easy jog

• 6 min at threshold pace

• 3 min easy jog

Cool-down:

10 min easy jog

9. Over-Under Race Pace Run (Pacing Control & Adaptation)

Purpose: Enhance control at fluctuating efforts to handle surges and settle back to race pace.

Warm-up:

15 min easy jog

Main Set:

5 sets of:

• 4 min at 10K pace

• 6 min at 70.3 pace

• 2 min easy jog recovery between sets

Cool-down:

10 min easy jog

10. Taper Tempo Run (Sharpening Before Race Week)

Purpose: Maintain sharpness and speed without fatigue in final prep before race day.

Warm-up:

10 min easy jog

Main Set:

3 sets of

• 6 min at 70.3 race pace

• 2 min at 10K pace

• 2 min jog recovery between sets

Cool-down:

10 min easy jog

Why These Tempo Sessions Work

• Build Sustainable Speed: Hold your 70.3 race pace efficiently for the full run.

• Enhance Pacing Control: Adapt to different stages of fatigue without blowing up.

• Increase Fatigue Resistance: Run strong off the bike when it matters most.

• Sharpen Mental Strength: Practice staying focused during race-pace discomfort.

FAQs About Tempo Run Training for Ironman 70.3

How many tempo runs should I do each week?

Most athletes include 1–2 tempo runs per week, depending on overall training volume and recovery needs.

Should I run my tempo sessions off the bike?

Yes — especially during brick sessions to simulate race-day fatigue and pacing.

How fast should my tempo runs be compared to race pace?

Tempo pace is typically your 70.3 race pace or slightly faster during some progression or broken tempo sets.

Final Thoughts

Tempo run training builds the endurance, race execution, and toughness needed to crush the 70.3 half-marathon.

Which tempo run will you add first to your plan to elevate your Ironman 70.3 performance?

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.