Running training in IRONMAN

1. Why is running training so crucial in Ironman?

In Ironman, running is the last part of the competition — the phase in which fatigue and lack of nutrition are particularly noticeable. Targeted running training:

• Improves stamina: Long, usually loose sessions increase the resilience of your passive structures, as well as your strength endurance. Your metabolism also adapts to the load and becomes more efficient.
• Train mental strength: Long runs challenge you not only physically but also mentally. Before you start a race, you should know what it feels like to run for a very long time.
• Let you practice your meals: The marathon in Ironman is often decided by the energy supply. You should definitely train your carbohydrate intake beforehand.

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2. The five most effective running sessions in Ironman training

Each unit should have a certain intention. It is important to adapt the units to your training period in order to optimally prepare for the competition.

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1. Long run in the GA1 range

Objective:

Slow, endurance-promoting exercise that economizes metabolism and increases muscular endurance.

Training tips:

• Running time: Start with 60 minutes and move on from preparation to 90-120 minutes.
• Intensity: Keep your pulse in the low range (GA1) so you could still talk without gasping for breath in a sentence
• Application: Ideal in the preparation and set-up phase.

Our tip:

During your long runs, use your competition food to test them. After 60 minutes, you should definitely eat.

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2nd paddock run after bike training

Objective:

Simulate running with tired legs to get the body used to the transition from cycling to running training.

Training tips:

• Immediately following longer bike sessions (at least 3-4 hours).
• Duration: Start rather short but with race intensity in order to train specifically for the race
• Focus: Train to change your leg muscles and make adjustments to your running style.

Our tip:

Include the paddock run once or twice a week to train the specific load.

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3. Tempo runs & interval training

Objective:

Increasing VO₂max and improving running economy through targeted load intervals.

Training tips:

• Perform 6-12 x 1000 meter intervals with a break of 2 minutes. The pace here should be a bit faster than your race pace.
• Alternative: 20 to 30-minute speed run with sometimes increased intensity.
• Use: Use during the build up or peak phase when your body is already used to higher loads.

Our tip:

Work with different interval lengths (e.g. 400 m, 800 m, 1,000 m) and increase the volume of the intervals progressively. More unspecific variations (e.g. short, high-intensity intervals) should be completed further away from your Ironman. The closer you get to the race, the more specific your running training should be.

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4. Progressive endurance runs

Objective:

Develop strength endurance and improve your economy at the same time by increasing your run over time.

Training tips:

• Start off easy and then gradually increase the pace over several kilometers.
• Example: A 15 km endurance run in which you increase the pace to 7-8/10 every 3 km.
• These units can be carried out both in the set-up phase and in the peak phase.

Our tip:

Pay attention to clean technology in the last section, as this is where signs of fatigue occur and running economy is crucial. In addition, food is also relevant here, as the intensity is higher and carbohydrate consumption is high.

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5. Back-to-back long runs (for advanced users)

Objective:

Maintain performance under severe pre-fatigue

Training tips:

• Do long runs for two consecutive days.
• Example: Saturday — 90 minutes of easy running; Sunday — 120 minutes of slow running.
• Use this method consciously during peak phase to run despite muscular fatigue

Our tip:

Start with shorter back-to-back units and gradually increase the volume so as not to overload the body.

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3. How to integrate running sessions into your Ironman training plan

A meaningful Ironman training plan follows a well-thought-out periodization. Here is an example structure for different phases:

• Preparation phase (weeks 1—6):
  • Basics and technology, long runs in the GA1 range and the first coupling runs are required here. You increase your resilience and can work on weaknesses (e.g. on your maximum pace for short loads).
• Development phase (weeks 7—14):
  • Increasing running volumes, integrating tempo runs and progressive endurance runs. Running training should be a bit more Ironman-specific here. This results in longer intervals, closer to Ironman speed.
• Peak phase (weeks 15-20):
  • The phase of maximum load and specifics. Longer and more intensive coupling runs and intervals to simulate your competition test.
• Tapering (weeks 21-24):
  • Reduced volume at moderate intensity, focus on regeneration and maintaining the top of the competition.

Exemplary weekly structure (running training combined with cycling and swimming):

The exact integration depends on your previous training status and your individual goals.

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5. FAQ — Common questions about running training in Ironman

1. How many running sessions per week are optimal?

Depending on the training phase and individual performance, 2-4 running sessions per week are ideal for balancing recovery and load.

2. How do I increase my long run without injury?

Gradually increase the volume by no more than 10% per week, incorporate regular Deload weeks and ensure adequate regeneration.

3. Which training approach is useful for a paddock run?

Start with shorter sessions right after a bike session to get your body used to the additional load — then slowly increase the running time and, if necessary, increase the intensity.

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6. Conclusion — With the right strategy for Ironman success

An Ironman requires holistic training in which your running training plays a central role. The five running sessions described, from long runs in loose areas to intensive coupling runs, are essential to optimally prepare you for the long-distance competition.

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