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LSD Run (Ironman +/-140 min, 70.3 +/- 70 min)

By 7 September 2013November 12th, 2016Endurance, Run, Triathlon

Targeted Benefits:

  • Back-end run endurance.
  • Holding pace late in run

Warm up

  • Easy jog (Ironman: 30min, 70.3/Olympic: 15min)

Main Set

  • 1/3 race distance slightly below race pace.

Ironman: 14km

70.3: 7km

Olympic: 3.5km

  • 1/3 race distance at race pace.

Ironman: 14km

70.3: 7km

Olympic: 3.5km

Warm down

  • 15 min easy

Key Points:

  • Build into 2nd half, watch your pace don’t go out hard.
  • Focus on cadence, +/- 95/min
  • Stay hydrated.
  • Ensure you recover afterwards.
Skelton Paul

About Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.

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