Master the Ironman Marathon: 10 Tempo Workouts
Wondering how to build the endurance and pacing strength needed for your Ironman marathon?
Tempo run training is essential for developing sustainable speed, fatigue resistance, and the mental toughness required to run strong after the swim and bike.
Why Tempo Run Training Matters for Ironman
Ironman racing is all about efficient pacing, aerobic endurance, and mental resilience.
Tempo runs, typically at Zone 3 to low Zone 4 intensity, 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 10 key tempo run sessions are specifically designed to prepare you for the challenges of the Ironman 42.2 km marathon!
10 Key Tempo Run Workouts for Ironman
Each session includes a proper warm-up, a main tempo set, and a cool-down for complete race-specific preparation.
1. Classic Tempo Run
Purpose: Build endurance and efficiency at Ironman race pace.
Warm-up:
15–20 min easy jog
Main Set:
30–40 min at Ironman race pace (Zone 3)
Cool-down:
10–15 min easy jog
2. Progressive Tempo Run
Purpose: Train your body to adapt to increasing effort, simulating the build of race intensity.
Warm-up:
15 min easy jog
Main Set:
3 x 10 min intervals:
1st: Zone 2
2nd: Zone 3
3rd: Zone 3–4
2 min easy jog recovery between intervals
Cool-down:
10 min easy jog
3. Long Tempo Run
Purpose: Develop stamina and mental focus for sustained race-pace efforts.
Warm-up:
20 min easy jog
Main Set:
60–75 min at steady tempo (Ironman pace or slightly faster)
Cool-down:
10 min easy jog
4. Tempo + Race Pace Intervals
Purpose: Reinforce consistent pacing and control across extended intervals.
Warm-up:
15 min easy jog
Main Set:
3 x 15 min at Ironman pace (Zone 3) with 5 min easy jog between
Cool-down:
10 min easy jog
5. Hill Tempo Run
Purpose: Build strength and aerobic power while simulating rolling course demands.
Warm-up:
15 min easy jog
Main Set:
5–6 x 5 min tempo efforts on rolling terrain or moderate hills
2–3 min easy jog recovery between intervals
Cool-down:
10 min easy jog
6. Tempo Brick Run (Post-Ride Transition)
Purpose: Simulate running at race pace off the bike to improve transition fitness.
Warm-up:
15 min easy bike
Bike:
2.5–3.5 hr long ride at steady effort
Transition: 5 min easy jog immediately after the bike
Run Main Set:
30–40 min tempo at Ironman race pace (Zone 3)
Run Cool-down:
5–10 min easy jog
7. Broken Tempo Run
Purpose: Increase tempo duration with strategic recovery to reduce fatigue buildup.
Warm-up:
15 min easy jog
Main Set:
2 sets of:
20 min at Zone 3
5 min easy jog
10 min at Zone 3–4
Cool-down:
10 min easy jog
8. Over-Under Tempo Run
Purpose: Train the ability to recover at tempo pace after harder efforts.
Warm-up:
15 min easy jog
Main Set:
6 min at Ironman pace (Zone 3)
3 min at 70.3 race pace (Zone 4)
Repeat 4–5 times
Cool-down:
10 min easy jog
9. Marathon-Specific Tempo
Purpose: Rehearse Ironman marathon pace with sustained control and nutrition.
Warm-up:
20 min easy jog
Main Set:
50 min continuous at Ironman marathon race pace
Cool-down:
10–15 min easy jog
10. Race Simulation Tempo
Purpose: Mimic race conditions with intervals to test pacing and mental strategy.
Warm-up:
15 min easy jog
Main Set:
3 x 20 min at Ironman race pace with 5 min easy jog recovery between efforts
Cool-down:
10 min easy 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 maximize adaptation.
Tempo training helps transform your Ironman marathon from a survival event into a performance you’re proud of!
FAQs About Tempo Run Training for Ironman
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?
For Ironman, tempo runs are often right around race pace or slightly faster — controlled, but not all-out efforts.
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.
Final Thoughts
Tempo runs are essential for building the durability, endurance, and mental strength needed to execute a strong Ironman marathon.
Which tempo run will you tackle first to take your Ironman training to the next level?
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.