Very happy! You can test your threshold running pace here. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Read More; In Arizona, Triathlon Reimagined; By Jennifer Ward 11/11/2020, 6:15pm EST ; On October 18, 2020, IRONMAN 70.3 Arizona blazed a new trail for triathlon in a global pandemic. Ironman World Champion, Patrick Lange, pushing some big watts (~4.3 w/kg!) less - 1 year ago, Masters triathlon win win ! Based on perceived exertion, your IRONMAN race pace should … I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! With 10 being your hardest effort. less - 1 year ago, Thank you Phil! There are no medals for a great bike-split followed by a disastrous run-split. Please read our advice and. IRONMAN 70.3 Target % Threshold Run Pace: Sub 5 hours: 90 to 91% : 5 to 6 hours: 87 to 89%: 6 to 8 hours: 86 to 87% I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Web links also very helpful for the old amateur. It’s more about economy of effort. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! This copy should match the race card. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! No amount of “pushing harder” is going to make you faster. Especially the longer bike sessions. So thanks Phil , I'm looking forward to my next race ! On a good day this might be described as being an “Easy” pace. On a good day this might be described as being an “Easy” pace. TGB 2016-12-08T22:24:13-05:00 Categories: Training | Tags: Bike Pace , Half Ironman , Pace chart , Run Pace , Swim Pace | 1 Comment You’ll be tired and low on energy, so your pacing strategy needs to reflect that. Especially the longer bike sessions. I also bought your Ultra marathon plan and can't wait to start it soon. Don’t be over-optimistic or guess your fitness. Especially the longer bike sessions. My program is amazing and I am improving all the time. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! 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. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! It’s a seriously long event and your pacing strategy needs to reflect that. If you’re training for an IRONMAN 70.3, read this guide instead. 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. For example, if your max heart rate is … Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. #2–3 are with pull buoy at a strong, steady effort. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Thank you very much for your help, less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. Thank you Phil! The right pace for an IRONMAN will be one that enables you to keep your aerobic fat burning system activated. So bearing that in mind, here’s how to set yourself a realistic pacing plan, using three different measures…. How Long Does It Take to Recover From A Triathlon? Your plan kept me motivated and helped me improve my results. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. DO NOT GUESS!!! Based on perceived exertion, your IRONMAN race pace should feel like a 2 or 2.5 out of 10 on the intensity scale. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. In other words, I could run that pace in my sleep. I am feeling great. 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. Imagine you’re driving 140.6 miles in your car, with a quarter tank of fuel left. If you’re racing in a wetsuit, make sure you base your pacing strategy on your recent wetsuit training times. Join our community below! By Phil Mosley. For example, if your threshold pace was 7:30 min/mile, your realistic IRONMAN pace would be around 9:25 min/mile. My program is amazing and I am improving all the time. Founder of My Pro Coach. Throughout my Ironman training program most of my running was done off the bike as quick transition runs (2-3 minute change). less - 1 year ago, Masters triathlon win win ! Essentially, Apple’s newest wearable is a … TIP: I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! No coach support, personalized intensity zones or tracking software, Feeling confident after following your Ironman 140.6 advanced plan. 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. Your plan kept me motivated and helped me improve my results. An IRONMAN marathon is not like a normal marathon. An intensity that feels like 4 out of 10 (where 10 is your hardest).​, Percentage of your Maximal Heart Rate: 60 to 70%. THANK YOU!.. 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. - 5 hours of running / 2 hours 30 minutes as your longest run. 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. Did you realise that by the time you start the marathon run in an IRONMAN triathlon, you’ll have already been racing from anywhere between 5 hours 30 and 12-hours? I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Thank you Phil! at, from my late teens through until my mid 30's. As you start the marathon run in your IRONMAN, you’ll have already been racing from anywhere between 5:30 and 12 hrs. 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.” I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! Running off the bike in training prepares you specifically to run off the bike in an Ironman. Preview your flexible training plan from 4-48 weeks now! 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). Jan less - 1 year ago, Go for it, you will not be disappointed. THANK YOU!.. THANK YOU!.. If you don’t have a power meter, just use heart rate and “feel” instead. By IRONMAN 12/16/2020, 3:15pm EST ; Hunger to race at an all-time high as athletes seek start lines. Measure it. None of these measures are completely reliable in isolation, because there are so many things that can affect them – such as wind direction, gradient and cardiac drift (an increase in heart rate due to heat stress). Note the distance covered for each interval. Will look into a longer plan for next year. Very happy! less - 1 year ago, Go for it, you will not be disappointed. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). Phil is a successful coach & athlete, having sold over 20,000 training plans on TrainingPeaks and been featured on countless publications. Loving the program. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Their pacing needs to be selected based on the 3:15 time, which would put them bet… less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. less - 1 year ago, Hello, A huge thank you! 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