Triathlon: Three Great Run Workouts For An Ironman Race

By Rob Stanley

Experienced triathletes are very familiar with the run workouts specifically designed to prepare triathletes for the Ironman-finishing marathon. We've all heard so many statements from coaches and fellow competitors that it's easy to think there's nothing new to learn about the subject. New triathletes have heard many recommendations for the "best" or "correct" prescription of Ironman run workouts from the first day of their Ironman training escapade. The most common recommendation can be summarized as, "In Ironman training, you need to perform weekly a long run, a high-intensity run, and a brick workout to run an Ironman marathon." It's straightforward and simple. If you complete the three key workouts previously stated, you will then have the potential to finish an Ironman marathon

But what if you want the potential for a great Ironman marathon?

A great Ironman marathon can entail any variety of goals for success, from the advanced goal of meeting a certain time or placing in your age group, to the simpler goal of not walking. Relative to the individual, an Ironman run can have many levels of greatness. Although these goals will require structure, purpose, and consistency, there are some workouts that are often overlooked when designing the "ultimate" interval workout progression.

Here are 3 simple workouts that can turn a standard Ironman run into a great Ironman race.

1) Take it to the trail- If you haven't done a long run on dirt trails and forest pathways, you're missing a key ingredient for a great run. Variable terrain, excellent impact surface, and uninterrupted duration make for an excellent addition to your training schedule. Live in the big city? Approximately four to six weeks out from The Big Day is a great time to take a weekend getaway that includes an "epic run". It can be that final confidence boost to put the stamp on a great training schedule. This is possible since the primary concern in training should be duration and not distance. There are no mile markers off the beaten path to distract you, which allows you to focus on form, staying alert in the latter stages, and revitalizing the day to day monotony of logging the miles on pavement. Caution should be taken to have completed an occasional shorter distance run prior to the long run on the trails, so the change in surface is not too abrupt. When starting your long-duration runs, care must also be taken to have a steady progression of small increments, and not large increases which may lead to an acute musculoskeletal injury or repetitive strain.

2) The uphill battle- Many great coaches have correctly suggested doing hill repeats as a part of the overall training structure. This is often referred to as "speedwork in disguise." There is also another aspect of hill repeats and training that is often overlooked in modern day workouts, which is running stairs. If you are physically capable of completing the training required for an Ironman, then stair running may be an excellent alternative to building strength in the upper and lower leg. Care must be taken in the warm up (at least 15 minutes), progression (start with 1x5 minutes, and increase to 3-4 sets with 5 minutes recovery), and recovery. At least 48-72 hours should be allowed for full recovery, and no running in the 24 hours after the stair running workout. Adequate cool down (15 minutes) and stretching is also recommended after the final stair interval. Running stairs may be incorporated into the training schedule after a two-month run foundation buildup, with no more than 2 sessions/month. End all stair running during heavy Ironman-specific volume, recovery weeks, and the taper.

3) Aquaman- Have you ever been prescribed or known another athlete to do aqua running for the rehabilitation of an injury? Do you remember the first statement when you or another athlete was able to start running outside again or even race? The first reaction usually is summarized in a simple statement of, "I was faster after aqua-running than I was before my injury." There is an excellent reason for this type of statement. While aqua running is not a replacement for time on the road, the cross-training aspect has many positive benefits for the triathlete. The overall training volume for ultra-distance triathlons can be large for even the average age-grouper. Ironman can be broken down into two simple components- energy system overload and full recovery. If either component is stressed too much, or not enough, the body will not be 100% for race day. However, with aqua running, both aspects can be maximized, which may assist your Ironman run goals. Your heart rate and intensity is sufficient enough to maintain or increase aerobic capacity, you develop the required neuromuscular adaptation for the run movement, but do not experience impact-related stress. By doing so, you will also strengthen the body positively from the resistance of the water. During recovery weeks and recovery runs, consider going into the water on an occasional basis. Heart rate is not as relevant, so the workout structure will be based primarily on perceived exertion and overall duration.

Training for an Ironman is an enormous commitment for every athlete, from the back of the pack age-grouper to the elite pro. No one is exempt from the recommended training volume for such a large endeavor. Goals for the Ironman run are achieved by being consistent in your daily training. By adding a few simple and effective variances to your run schedule, you will have not only increase your chances of making your goals a reality, but increase your potential of making it to the start line healthy and ready to give 100%.

Rob Stanley is a Carmichael Training Systems expert coach. To see what Rob and CTS can do for you visit www.trainright.com.

Copyright 2004 Carmichael Training Systems, Inc.