Pacing the run correctly is key to a good 70.3 performance, says coach Simon Ward. Do this session every other week, ideally after a moderate-length yet brisk-paced ride to get a feel for running when you’re tired.
For this session you’ll need: race-day shoes and general run clothing. Wear your race kit closer to the event. Aim to do this on a similar terrain to the event you’re competing in.
Ideally you’d do this session after a long ride so you’d run it fatigued, but as a stand-alone 5-10mins on the turbo will get your legs ready to go.
Run for 30mins at your goal race pace. Don’t be too ambitious when you’re setting off, it’s better to start too slow. Then for 15mins attempt to pick up the pace by 4-5secs/km.
Finish your run 1-2km before your intended destination, jog then walk the remaining distance.
Starting run sessions slowly and steadily, building pace throughout the duration, is by far the most successful strategy for a good run. Doing this means that you’ll also have more left in the tank near the end.
This session improves your ability to ‘feel’ the right pace off the bike and to gradually increase it as you near the finish. If you don’t know your goal race pace then be conservative when you estimate it.
Newcomers to the 70.3 distance should aim for a pace at least 60secs/km slower than their standard triathlon run pace.
Do this session after a long ride and it will feel hard due to the fatigue build-up, so you’ll want to run it at a constant maintainable speed. But it’s about learning to push on when you’re tired, so do your best to pick up the pace.
Adapt for Ironman
Extend the distance but keep the proportions of goal pace and faster pace the same, and remember to adjust to your full-Ironman race pace, which should be slower than 70.3.
(Main image: Jonny Gawler)
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