Ironman Run Training: 10 Tempo Sessions
SUMMARY
Tempo running — around 80–87% max heart rate or RPE 5–6 — builds aerobic resilience, pacing discipline and the mental strength needed for a confident Ironman marathon. These 10 tempo workouts improve fatigue resistance and steady-state performance when it matters most.
Why Tempo Run Training Matters for Ironman
Tempo run training is essential for developing sustainable speed, fatigue resistance, and the mental toughness required to run strong after the swim and bike. Ironman racing is all about efficient pacing, aerobic endurance, and mental resilience.
Tempo runs, at Zone 3 improve your ability to sustain strong efforts over long distances, hold form under fatigue and execute a disciplined race plan.
Structured tempo work helps you transition from surviving the marathon to mastering it. These Ironman-specific run workouts are built for long-course triathletes aiming to hold steady, aerobic pressure off the bike without breaking down.
Zone 3 Tempo Metrics for Ironman Run Training
Effort (RPE): 5–6 — strong, steady, controlled
Heart Rate: 80–87% of max HR
Use with: FLJUGA’s HR zone calculator
10 Key Tempo Run Workouts for Ironman
1. Steady Tempo Run
Purpose: Build sustained aerobic strength in Zone 3
Warm-Up: 12 min jog
Main Set: 2 x 20 min @ Zone 3 (4 min jog between)
Cool-Down: 10 min jog
2. Progressive Tempo Build
Purpose: Gradually increase intensity into Zone 3
Warm-Up: 12 min jog
Main Set: 15 min @ Zone 2 + 15 min @ Zone 3
Cool-Down: 10 min jog
3. Broken Tempo Blocks
Purpose: Maintain form across repeatable mid-length tempo reps
Warm-Up: 12 min jog + 4 strides
Main Set: 4 x 10 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
4. Long Tempo Finish
Purpose: Practice strong finish effort after extended aerobic load
Warm-Up: 10 min jog
Main Set: 60 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog
5. Alternating Tempo Blocks
Purpose: Shift between aerobic cruising and tempo pressure
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 tempo control 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 Run
Purpose: Push total time in Zone 3 with minimal rest
Warm-Up: 12 min jog
Main Set: 3 x 15 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog
8. Long Tempo Continuous
Purpose: Hold steady Zone 3 effort over extended duration
Warm-Up: 12 min jog
Main Set: 60 min @ Zone 3
Cool-Down: 10 min jog
9. Low-High Tempo Run
Purpose: Move from easy endurance into strong tempo pacing
Warm-Up: 12 min jog
Main Set: 30 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog
10. Double Block Tempo
Purpose: Simulate race pacing with aerobic control under fatigue
Warm-Up: 12 min jog
Main Set: 2 x 25 min @ Zone 3 (5 min jog between)
Cool-Down: 10 min jog
Final Tips for Tempo Run Training
Focus on Smooth, Efficient Form: Especially during the second half of the main set when fatigue sets in.
Fuel During Long Tempo Runs: Practice your race nutrition plan during sessions lasting 60 minutes or longer.
Respect Recovery: Tempo runs are demanding — balance them with easy days to maximise adaptation.
Tempo training helps transform your Ironman marathon from a survival event into a performance you’re proud of!
Common Mistakes with Tempo Run Training
Pushing too hard: Drifting into threshold effort loses the aerobic benefit.
Poor pacing: Starting too fast reduces session quality and consistency.
Form breakdown: Sloppy technique under fatigue increases injury risk.
No fueling practice: Skipping nutrition in long runs limits race-day prep.
Overloading: Too many tempo sessions without recovery slows progress.
Lack of focus: Letting your mind drift weakens mental resilience.
FAQs: Ironman training
How often should I do tempo runs in Ironman training?
Typically 1–2 tempo runs per week, adjusted based on training phase and recovery needs.
What’s the difference between tempo pace and race pace?
For Ironman, tempo runs are often right around race pace or slightly faster — controlled, but not all-out efforts.
Should I combine tempo runs with brick sessions?
Yes — adding tempo runs after long bike rides is ideal for building race-specific strength and pacing.
Final Thoughts
Tempo runs are essential for building the durability, endurance and mental strength needed to execute a strong Ironman marathon.
These sessions train you to stay composed, efficient and steady when your body is already under stress from the swim and bike. They help sharpen your pacing instincts, reinforce your form under fatigue and build the confidence to handle long stretches of running without breaking down.
By including tempo work regularly and recovering smartly between — you develop not just the physical fitness, but the emotional control and mental calm required to hold pace when it matters most. The Ironman marathon isn't about speed alone — it's about control, resilience and preparation.
Which tempo run will you tackle first to take your Ironman training to the next level?
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.
