Normally, I don’t (publicly) challenge what other coaches have to say. There are many ways to skin a beast, and even though I prefer certain things, other coaches get results in other ways. And that’s fine!
However, I have to take issue with Marilyn McDonald’s recent post on Endurance Corner entitled “Workout of the Month: Ironman-Specific Running.” In this post, she suggests, for athletes preparing for Ironman, a 60-90 minute workout with 20-60 minutes of work at Ironman pace, broken up into 8 minute sets with very short recoveries.
I believe that, for the majority of athletes, this workout is a waste of time. Here’s why: For the vast majority of Ironman athletes, the run pace in an Ironman run leg IS easy pace, or even slower! So, the “main set” would be completed at the same pace as the warm-up.
If an athlete has 60-90 minutes to run, there are better ways to spend the time than just running at E pace. Even for Ironman, some speed work will result in greater fitness in the long run, especially for the time-limited age group athlete.
Here are some 60-90 minute workout ideas that would be more appropriate for an age-group athlete training for an Ironman. These all aim to improve race-specific Ironman run fitness, but also take into account the need to maximize TSS for a given training time investment:
- 20-30 minutes of intervals at I pace or faster, then immediately transitioning into a 30-60 minute straight Ironman pace run.
- 60-90 minute run, starting at Ironman pace and negative splitting each mile (ending at T pace)
- run 60-90 straight at Ironman pace after a huge bike workout, say, 300 or more TSS
- 6×1 mile at Ironman pace on the track, with no watch, trying to get closer to Ironman pace with each mile rep (this would be a skills workout, and can be done multiple times in the early training periods to gauge fitness by comparing HR to pace)
I should note that there are two situations where the workout Ms. McDonald suggests may be useful:
- Elite athletes, who legitimately run the Ironman run leg with pace, may find this workout useful as a little bit of speed work. (This is supported by Ms. McDonald’s use of a 2:48 example Ironman run, which is a super-fast pace that’s only attainable by a handful of athletes at each Ironman race.)
- During the taper, age group athletes may find a benefit using this workout as their long run. It’s not too taxing and gives practice running at race pace.
Your share will be helpful to many people, at least for me.Waiting for more of this post, thank you.
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