I recently had an excellent discussion with a friend of mine on this topic. I’m currently building for the Great Floridian Triathlon, an Ironman distance race in late October. I posted on Facebook that I had completed a long run (about 2:20) that morning, and that, for most athletes would do wise not to run more than about 2:30 in their build to Ironman.
A friend of mine replied to my comment. He’s a very talented athlete, consistently placing high in his age group at triathlons, and also recently completed an Ultra run of 50 miles! The gist of his comment was as follows (I’m paraphrasing):
“Having a long run of only 2:30 doesn’t realistically simulate the demands of Ironman race day. Most athletes are on the run for far longer than that. Why not run longer in training to prepare the body for the long Ironman run, for example, by running an open marathon or by running for 3 hours continuously or more?”
My response to this excellent question is generally as follows:
- For most athletes, running longer than about 2:30 results in increased fatigue and extended recovery time. A 3:30 run loses its value if the athlete has to take two days completely off of training as a result! Ironman training is all about making efficient use of available training time, and if an athlete is out of commission for a few days (or a week or more, if racing an open marathon) due to an overly stressful workout, fitness levels will be lower than if the athlete had chosen a less stressful workout (such as a swim or bike of equivalent duration and intensity).
- For the vast majority of athletes, Ironman run performance is dictated by the bike performance, not by run speed. Most Ironman athletes work too hard on the bike, accumulating too many “Training Stress” points (known as TSS in the language of powermeters), and hit the run too shelled to run consistently at a decent pace. Even if an athlete puts in 60+ mile run weeks (and 3:00+ long runs), it’s of little value of the athlete overcooks the bike.
- Most athletes do not run the whole Ironman marathon. Even many <10 hour finishers walk some aid stations! Additionally, Ironman run splits tend to be significantly slower than their open marathon splits (0:30/mile for elite athletes, 1:30+ for most age group athletes). Therefore, rehearsing a long, steady run has minimal value for most Ironman triathletes, as their race day “run” pace is going to be much slower than that anyway.
There are always exceptions to this. For example, ultra-runners, whose bodies are already adapted to running long distances, can probably get away with longer training runs in the build to Ironman. Also, elite athletes, whose bodies can handle higher doses of training stress, can build higher amounts of run volume than many age group athletes.
However, most athletes, given 4 hours to train, would do better riding for 3-3.5 hours with some intense intervals, followed by a short transition run, than to try and go out and run for 4 straight hours. Recovery will be less, fitness levels will increase more, and race day specificity is greater.
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