Ironman 70.3 Run Training: 10 Tempo Sessions
SUMMARY
Tempo running — around 80–87% max heart rate or RPE 5–6 — helps build the aerobic durability, pacing control and fatigue resistance needed to run strong off the bike. These 10 key Zone 3 sessions condition your body to hold effort under fatigue, sharpen your mental focus and prepare you to execute the half-marathon confidently on race day.
Why Tempo Run Training Matters for Ironman 70.3
Tempo run training builds the endurance, pacing control, and fatigue resistance you need to hold your race effort all the way through the half-marathon. Running well in an Ironman 70.3 means mastering steady effort, controlled pacing, and mental focus — all after the swim and bike.
Tempo sessions, targeting Zone 3 to low Zone 4 intensity, help you build the aerobic strength and fatigue resistance critical for running your best off the bike.
Tempo work also teaches you how to push through discomfort while staying efficient and consistent. These 10 key tempo run workouts are designed to sharpen your pacing, strengthen your legs, and boost your confidence for race day!
Zone 3 Tempo Metrics for 70.3 Run Training
Heart Rate: 80–87% of max HR
Effort (RPE): 5–6 out of 10 — steady, strong, controlled
Pace Guide: Around 70.3 race pace or slightly faster during broken sets
Use with: FLJUGA’s Heart Rate Calculators to fine-tune your tempo range
Zone 3 running is your race-day engine — not all-out, but powerful enough to keep moving forward with intent and control.
10 Key Tempo Run Workouts for Ironman 70.3
1. Steady Tempo Run
Purpose: Build consistent aerobic strength at race effort
Warm-Up: 12 min jog
Main Set: 2 x 20 min @ Zone 3 (4 min jog between)
Cool-Down: 10 min jog
2. Broken Tempo Repeats
Purpose: Accumulate controlled Zone 3 time in manageable blocks
Warm-Up: 12 min jog
Main Set: 4 x 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
3. Progressive Tempo Build
Purpose: Transition smoothly from easy effort to controlled pressure
Warm-Up: 12 min jog
Main Set: 15 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog
4. Long Tempo Continuous
Purpose: Hold tempo effort for extended race-specific duration
Warm-Up: 12 min jog
Main Set: 60 min @ Zone 3
Cool-Down: 10 min jog
5. Alternating Tempo Blocks
Purpose: Maintain rhythm with changes in effort
Warm-Up: 12 min jog
Main Set: 4 x (5 min @ Zone 2 + 10 min @ Zone 3)
Cool-Down: 10 min jog
6. Tempo Pyramid
Purpose: Build strength and rhythm through changing durations
Warm-Up: 12 min jog
Main Set: 10 / 15 / 20 / 15 / 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
7. Mid-Long Tempo Set
Purpose: Practice controlled pacing under moderate load
Warm-Up: 12 min jog
Main Set: 3 x 15 min @ Zone 3 (4 min jog between)
Cool-Down: 10 min jog
8. Tempo with Surges
Purpose: Maintain aerobic focus while adding short changes in effort
Warm-Up: 12 min jog
Main Set: 4 x 8 min @ Zone 3 + 1 min @ Zone 4 (2 min jog between each 9-min block)
Cool-Down: 10 min jog
9. Tempo Finish Run
Purpose: Prepare for race-day pacing with a strong finish
Warm-Up: 12 min jog
Main Set: 45 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog
10. Race Simulation Tempo Run
Purpose: Mimic 70.3 run effort under race conditions
Warm-Up: 12 min jog
Main Set: 70 min @ Zone 3
Cool-Down: 10 min jog
Why These Tempo Sessions Work
Build Sustainable Speed: Hold your 70.3 race pace efficiently for the full run.
Enhance Pacing Control: Adapt to different stages of fatigue without blowing up.
Increase Fatigue Resistance: Run strong off the bike when it matters most.
Sharpen Mental Strength: Practice staying focused during race-pace discomfort.
Common Mistakes with Tempo Running
Going Too Hard Too Soon: Zone 3 isn't Zone 4 — stay controlled.
Skipping Nutrition: Practice fueling on longer tempo runs.
Neglecting Form: Focus on running tall and efficient, especially late in the session.
Not Using Brick Format: Incorporate some tempo into bricks for real race practice.
FAQs: Tempo Run Training for Ironman 70.3
How many tempo runs should I do each week?
Most athletes include 1–2 tempo runs per week, depending on overall training volume and recovery needs.
Should I run my tempo sessions off the bike?
Yes — especially during brick sessions to simulate race-day fatigue and pacing.
How fast should my tempo runs be compared to race pace?
Tempo pace is typically your 70.3 race pace or slightly faster during some progression or broken tempo sets.
Final Thoughts
Tempo run training builds the endurance, race execution, and toughness needed to crush the 70.3 half-marathon. It’s not about running fast for the sake of speed — it’s about learning to hold a steady, demanding effort when your body is already carrying fatigue.
By targeting Zone 3 consistently, you train your legs to stay strong, your mind to stay focused and your pacing to stay smart. Over time, these sessions turn race-day doubts into confidence. You won’t just hope to run well off the bike — you’ll know you’ve trained for it. Start layering tempo work into your week and feel the shift. Steadier pacing. Sharper control. A stronger finish.
Which tempo run will you add first to your plan to elevate your Ironman 70.3 performance?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
