In training my long runs were roughly at the Ironman pace I would have wanted (though this wasn’t planned) I was generally running easy at 3:20 marathon pace. The take-home message is that economy and intelligent pacing are the best ways to succeed. Hello, A huge thank you! I also bought your Ultra marathon plan and can't wait to start it soon. Riding at the right intensity takes discipline and courage especially when other people are overtaking you, but it really works. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. By Phil Mosley. I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. THANK YOU!.. Thank you Phil! Pace the race correctly and your effort will be steady and sustained throughout the day. Over such a long distance, your pacing strategy can make or break your race. According to numerous surveys, you’ll also run up to 13 minutes faster for a marathon. Don’t be over-optimistic or guess your fitness. If you were planning for a full Ironman, your target range would be between 80% to 75% of your FT pace, for a target 26.2 mile run of between 3:58 and 4:14 (9:05/mile to 9:41/mile). My program is amazing and I am improving all the time. Very happy! You want to reach your destination as quickly as possible, but without draining your precious fuel supply along the way. If you pace the bike section intelligently and get your nutrition right, the chances are you’ll run well. Although it depends on the route and conditions. And vice versa. If you know you threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your Ironman run pace. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. IRONMAN Run . Will look into a longer plan for next year. When you climb off the bike, you’ll still have some spring in your step for the marathon run. Thank you very much for your help, less - 1 year ago, THANK YOU!.. For fast Ironman athletes, the time to start running at high effort is with 10km remaining, but hardly anyone can do it because they’re fatigued from the bike. If you don’t have a power meter, just use heart rate and “feel” instead. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it... read moreTHANK YOU!.. Join our community below! Web links also very helpful for the old amateur. #2–3 are with pull buoy at a strong, steady effort. There is no going back from this point – the run section will feel like purgatory. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! In the examples above, the first athlete can run a 2:55 open marathon, but is looking at a 3:15 at IRONMAN. Loving the program. Thank you very much for your help. Take your fastest 100 m/y sustainable training pace, and add 10 secs per 100. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! If you’re racing in a wetsuit, make sure you base your pacing strategy on your recent wetsuit training times. You’ll be very tired and low on energy before you even start. Have plenty of easy gears, so that you can maintain your normal cadence and power output up the hills, without busting your legs. Web links also very helpful for the old amateur. late in the day on the run!. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Jan. Especially the longer bike sessions. Use all three of the methods above as none of them are completely reliable in isolation. WU: 15’ with 4-5 x 30” p-ups. I've used a number of different plans... Hi Phil, Just wanted to say great job on your training plan. At around the 80-mile point you’ll notice people starting to drop off while you continue to ride strongly, overtaking people as you go. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Phil is a recognised expert in the field, having featured on many endurance sports publications. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. With 10 being your hardest effort. If you end up doing a swim that’s slower than your goal-time it can lead to low morale and the temptation to catch-up during the bike section. IRONMAN Run Perceived Exertion. Loving the program. Before we provide your pace guidelines, remember to base your IRONMAN race pacing strategy on recent data. Check out my blog on Ironman bike pacing. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Both are managed by Webmasters. An IRONMAN 140.6 involves a 2.4 mile swim, 112 mile cycle and 26.2 mile run. It’s vital that you pace yourself sensibly during the bike section. Avoid the temptation to set yourself a target time for the swim. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! You’ll be tired and low on energy, so your pacing strategy needs to reflect that. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. No amount of “pushing harder” is going to make you faster. Keep this up until halfway and then you can increase your pace slightly if you feel fresh enough (but the chances are you won’t). Your IRONMAN run pace is at the lower end of Zone 2 or even into your Zone 1 pace. Your plan kept me motivated and helped me improve my results. For example, if your threshold heart rate is 160 beats per minute, start running at 120-128 beats. I enjoyed and benefited from how specific they are regarding zones and not just “5hours zone 2” as I’ve seen on other plans before. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. As you can see, in the bike leg, the top 50 performers were bunched close together, whereas in the run they were spread out. Thank you very much for your help, less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. TIP: You should start your Ironman run at 75 to 80% of your threshold heart rate. Once your legs get too sore from riding hard you have almost no chance of running well afterwards. Preview your flexible training plan from 4-48 weeks now! 1. Based on perceived exertion, your IRONMAN race pace should … - 5 hours of running / 2 hours 30 minutes as your longest run. I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. P.S: For more help, preview our IRONMAN 140.6 Training Plans with email support and fitness tests built-in. The best outcome you can realistically expect in an Ironman marathon is to maintain an easy or steady pace throughout, without having to stop or continually walk. No coach support, personalized intensity zones or tracking software, Feeling confident after following your Ironman 140.6 advanced plan. The researchers compared these hard core athletes with another group who’d taken part in a shorter Alpine ultra-marathon – a mere 103 miles in length. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. Will look into a longer plan for next year. The longer you anticipate you’ll take to complete an IRONMAN, the lower your intensity should be. Running starts with… the bike! Definitely 5 stars for your plans. Simple to understand but comprehensive in execution. Now that we have established the differences between an IRONMAN marathon and an open marathon, as well as the proper pacing for your run training, we can look more closely at pacing during the IRONMAN. I can highly recommend Phils training plans . THANK YOU!.. Based on your perceived exertion your Ironman race pace should feel like a 2 or 2.5 out of 10 on the intensity scale, with 10 being your all-out maximal effort. Very happy! There is precious little research on the ideal pace for an Ironman but there is one particular study that sets the tone of this blog. Don’t focus on being a hero by posting a super-fast bike split. I enjoyed and benefited from how specific they... Definitely 5 stars for your plans. I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon—is a lifetime goal of hardcore endurance athletes, not … By IRONMAN 12/16/2020, 3:15pm EST ; Hunger to race at an all-time high as athletes seek start lines. Web links also very helpful for the old amateur. I can highly recommend Phils training plans . The best outcome you can realistically expect is to maintain an easy or steady pace throughout. The right pace for an IRONMAN will be one that enables you to keep your aerobic fat burning system activated. You can test your threshold running pace here. It appeared in the journal PLoS One and was based on athletes who competed in one of the world’s most challenging ultra-marathons, the Tor des Geants in Italy. On a good day this might be described as being an “Easy” pace. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. Especially the longer bike sessions. Triathlon Pace Calculator. Over the next 90 minutes I went to some very dark places that I don’t want to revisit in a while, but I got across that line.” The same principle applies during an IRONMAN too. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? I had a great race,... read moreThank you Phil! This can help you get clear of the crowds and find similar or slightly faster swimmers to draft behind. Go by feel AND use CAPS to pace your race, not targets. 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