Six Months to IRONMAN: Run Training Explained | Ep 571
Oxygenaddict Triathlon Podcast
Weekly balance: when to schedule long runs
Rob recommends midweek long runs and weekend long rides, separating them to reduce injury risk and optimise training quality.
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.
* * * * * * *
SPONSORS
* * * * * * * *
Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
We’ve just reopened for new athletes with only a handful of slots available.
Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
* * * * * * * * * * * *
Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.
And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click this link and the discount will be auto-applied at the checkout.
* * * * * * * * * * * *
Listen on Apple Podcasts
The AI-powered Podcast Player
