Six Months to IRONMAN: Run Training Explained | Ep 571
Oxygenaddict Triathlon Podcast
The 9/1 run-walk strategy explained
Coach Rob introduces the 9-minute run, 1-minute walk method and reframes walking as strategic, not a weakness.
Most Ironman athletes don’t fail in the marathon because they’re bad runners. They fail because they misunderstand what the Ironman run actually is.
In this episode of our Six Months to Ironman series, Coach Rob breaks down exactly how to train to run well at the end of an Ironman, based on 15+ years of IRONMAN coaching experience and hundreds, if not thousands of successful first-time finishers.
This is not about getting faster at 5K or 10K. It’s about fatigue resistance, durability, and delivering a strong marathon after a long swim and bike.
In this episode, you'll learn:
Why Ironman running is endurance-limited, not speed-limited
Why great standalone runners often struggle badly off the bike
The single biggest mistake age-groupers make with long runs
Why traditional “Sunday long runs” can sabotage your Ironman build
How the 9 / 1 run-walk strategy improves performance (and isn’t a beginner tactic)
How to pace your long runs properly using easy pace, not marathon pace
Why running slower in training actually leads to a faster Ironman marathon
How to structure your week so run training doesn’t wreck your bike and recovery
The mindset shift that allows you to run strongly in the final 10K while others fall apart
If your goal is to finish your Ironman marathon feeling strong, controlled, and still running while the field around you is reduced to walking, this episode will completely change how you view run training.
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SPONSORS
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