Ironman Marathon Training: 10 Zone 3 / Tempo Run Workouts

SUMMARY
Tempo running, typically 80 to 87% of max heart rate or RPE 5 to 6, develops the aerobic strength, pacing control and mental resilience needed to run strong in an Ironman marathon. These 10 Zone 3 workouts help improve fatigue resistance and build steady performance when it counts most.

Why Tempo Run Training Matters for Ironman

Tempo run training is essential for developing sustainable speed, fatigue resistance and the mental toughness required to run strong after the swim and bike. Tempo runs, at Zone 3 improve your ability to sustain strong efforts over long distances, hold form under fatigue and execute a disciplined race plan. Structured tempo work helps you transition from surviving the marathon to mastering it. These Ironman-specific run workouts are built for long-course triathletes aiming to hold steady, aerobic pressure off the bike without breaking down.

Zone 3 Tempo Metrics for Ironman Run Training

• Effort (RPE): 5–6. Moderately hard, strong but controlled

• Heart Rate: 80–87% of max HR

• Use with: FLJUGA’s HR zone calculator

10 Key Tempo Run Workouts for Ironman

1. Steady Tempo Run

Purpose: Build sustained aerobic strength in Zone 3

Warm-Up: 12 min jog
Main Set: 2 x 20 min @ Zone 3 (4 min jog between)
Cool-Down: 10 min jog

2. Progressive Tempo Build

Purpose: Gradually increase intensity into Zone 3

Warm-Up: 12 min jog
Main Set: 15 min @ Zone 2 + 15 min @ Zone 3
Cool-Down: 10 min jog

3. Broken Tempo Blocks

Purpose: Maintain form across repeatable mid-length tempo reps

Warm-Up: 12 min jog + 4 strides
Main Set: 4 x 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

4. Long Tempo Finish

Purpose: Practice strong finish effort after extended aerobic load

Warm-Up: 10 min jog
Main Set: 60 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

5. Alternating Tempo Blocks

Purpose: Shift between aerobic cruising and tempo pressure

Warm-Up: 12 min jog
Main Set: 4 x (5 min @ Zone 2 + 10 min @ Zone 3)
Cool-Down: 10 min jog

6. Tempo Pyramid

Purpose: Build tempo control through changing durations

Warm-Up: 12 min jog
Main Set: 10 / 15 / 20 / 15 / 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

7. Mid-Long Tempo Run

Purpose: Push total time in Zone 3 with minimal rest

Warm-Up: 12 min jog
Main Set: 3 x 15 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

8. Long Tempo Continuous

Purpose: Hold steady Zone 3 effort over extended duration

Warm-Up: 12 min jog
Main Set: 60 min @ Zone 3
Cool-Down: 10 min jog

9. Low-High Tempo Run

Purpose: Move from easy endurance into strong tempo pacing

Warm-Up: 12 min jog
Main Set: 30 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

10. Double Block Tempo

Purpose: Simulate race pacing with aerobic control under fatigue

Warm-Up: 12 min jog
Main Set: 2 x 25 min @ Zone 3 (5 min jog between)
Cool-Down: 10 min jog

Final Tips for Tempo Run Training

• Focus on Smooth, Efficient Form: Especially during the second half of the main set when fatigue sets in.

• Fuel During Long Tempo Runs: Practice your race nutrition plan during sessions lasting 60 minutes or longer.

• Respect Recovery: Tempo runs are demanding, balance them with easy days to maximise adaptation.

Tempo training helps transform your Ironman marathon from a survival event into a performance you’re proud of!

Common Mistakes with Tempo Run Training

• Pushing too hard: Gradually drifting into threshold pace

• Poor pacing: Starting too fast reduces session quality and consistency.

• Form breakdown: Sloppy technique under fatigue increases injury risk.

• No fuelling practice: Skipping nutrition in long runs limits race-day prep.

• Overloading: Too many tempo sessions without recovery slows progress.

• Lack of focus: Letting your mind drift weakens mental resilience.

FAQs: Ironman training

How often should I do tempo runs in Ironman training?

Typically 1–2 tempo runs per week, adjusted based on training phase and recovery needs.

What’s the difference between tempo pace and race pace?

Ironman race pace usually falls in Zone 2, with some parts drifting into Zone 3. Tempo runs are slightly faster, strong but still controlled.

Should I combine tempo runs with brick sessions?

Yes. Adding tempo runs after long bike rides is ideal for building race-specific strength and pacing.

FURTHER READING: BUILD BRICK STRENGTH

• Ironman Training: What Is Zone 2 / Endurance?

• Ironman Training: What Is Zone 3 / Tempo?

• Ironman Training: What Is Zone 4 / Threshold?

• Ironman Training: What Is Zone 5 / VO2 Max?

• Ironman Bike Training: 10 Tempo Workouts

• Ironman Swim Training: 10 Tempo Sessions

• Ironman Training: Recovery Week

• Ironman: Beginner’s Guide

Final Thoughts

Tempo runs are essential for building the durability, endurance and mental strength needed to execute a strong Ironman marathon. These sessions train you to stay composed, efficient and steady when your body is already under stress from the swim and bike. They help sharpen your pacing instincts, reinforce your form under fatigue and build the confidence to handle long stretches of running without breaking down.

By including tempo work regularly and recovering smartly between, you develop not just the physical fitness, but the emotional control and mental calm required to hold pace when it matters most. The Ironman marathon isn't about speed alone, it's about control, resilience and preparation.

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.