# Six Months to IRONMAN: Run Training Explained | Ep 571

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 31 Dec 2025, 24 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/113280824/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-30%2F3c4039cc-585e-021b-1ff7-644e5fbb09d0.m4a

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/ * * * * * * * * * * * * precisionfuelandhydration.com 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. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:04] Hello and welcome to the Oxygen Addict Triathlon Podcast.
[0:07] We're brought to you every week by our sponsors Precision Fuel
[0:09] and hydration.com. You can get 15% off your first
[0:13] order with the code Oxygen Fuel 25.
[0:17] Welcome to the show everybody. I'm your host coach Rob Wilby
[0:20] from Team Oxygen Addict Triathlon Coaching, and every
[0:23] week we bring you an episode of this podcast to help educate,
[0:25] motivate, and inspire you. And I'm going to just take a
[0:29] quick pause. If you're listening to this in
[0:31] real time, just want to wish you all a very happy Christmas and
[0:35] New Year. Thank you very much for
[0:37] listening to the show and watching the podcast on YouTube
[0:40] this year and I hope the coming year is really successful for
[0:43] you. On this week's episode, we're
[0:46] going to be doing the next instalment of our six Months to
[0:49] Iron Man season and today I'm going to be focusing on run
[0:53] training. I'm going to be summing up for
[0:55] you everything that I've learnt in 1520 years of professionally
[1:00] coaching Iron Man triathletes and having a great deal of
[1:04] success at helping people become better runners in their Iron
[1:08] Man. And that's really, really
[1:09] important. My focus here is to help people
[1:12] run better in their Iron Man marathon, and that's very subtly
[1:16] but important as a difference to improving people as a runner.
[1:21] I'll come on to what the differences are later on, but
[1:23] it's worth remembering that that's how I want you to view
[1:26] the advice that I'm giving you here in this episode.
[1:28] It's about getting you to become a better runner in your Iron Man
[1:32] race. That might be different to the
[1:34] kind of training you might need to do to become a faster runner
[1:37] over 5K or 10K. Two quick things you could do to
[1:41] help us before we get started. Please, if you like and enjoy
[1:44] this episode, please follow us on Spotify or Apple Podcasts.
[1:48] If you could leave as a positive review with lots of styles, that
[1:50] would be lovely as well. And if you're looking for help
[1:53] training for your first Iron Man or 70.3, check out the coaching
[1:56] memberships over at teamoxygenic.com.
[1:59] I think we've got the most comprehensive triathlon coaching
[2:01] programme specifically designed for busy age groupers.
[2:04] If you're interested, there's a link in the show notes to book a
[2:07] membership call with us and see if you'd be a good fit for
[2:09] joining the team. Our call bookings currently
[2:11] closed for the Christmas holidays, but you'd be able to
[2:14] book in for early January and that's a great time to get
[2:17] started on a new coaching regime.
[2:19] If you build into a summer or late summer Iron Man this year.
[2:22] And if you're watching the YouTube version of our show,
[2:26] it'd be wonderful if you gave us a thumbs up.
[2:28] Like and subscribe as the youth say.
[2:31] All right, let's jump into today.
[2:32] Then we're focusing on how we can improve your run fitness,
[2:36] how we can become better runners along the way, and how
[2:39] ultimately we can deliver your best run on Iron Man race day.
[2:43] OK, so I've divided this up into sort of 10 talking points to go
[2:47] through. They lead on from each other.
[2:49] Hopefully it's going to be an interesting lesson.
[2:51] So let's let's take them off 1 by 1.
[2:52] OK, so number one, first thing to accept is Iron Man running
[2:56] isn't about your run fitness. It's about managing fatigue on
[3:00] race day. And what I mean by that is, and
[3:02] I'm going to be really clear when I say this because I get a
[3:04] lot of push back, not so much in the podcast, but often on
[3:08] YouTube from people in the comments saying, of course
[3:11] someone who's a better 5K runner is going to do better Iron Man.
[3:14] If you're fitter, you're going to go faster.
[3:16] And I can absolutely understand that logic, but that's not what
[3:21] we see. We don't see the best runners
[3:24] giving the best Iron Man marathon run performance in a
[3:27] lot of cases. And so pure running ability,
[3:31] 5K10K, half marathon runnability, it it often doesn't
[3:35] translate whatsoever into a person's ability to deliver a
[3:39] good run off the bike. And there's a couple of reasons
[3:42] for that and the main one is it's more about managing the
[3:46] fatigue of the overall event on race day than it is about being
[3:51] good runner. And so a large part of how well
[3:54] you run is going to be about how well you pace your bike relative
[3:57] to your own bike fitness. And it's worth, I think,
[4:00] phrasing that in your head. The marathon on Iron Man race
[4:03] day, it is a run. But in reality, it's it's the
[4:07] third stage of a triathlon. You need to think of it as the
[4:10] third part for triathlon, not as a marathon run, because you need
[4:16] to be able to run well when you're very fatigued after a
[4:18] long bike ride and after a long swim.
[4:20] And I'm always using this example.
[4:23] It's as if you're trying to run the London Marathon after riding
[4:26] your bike to the start of the London Marathon from Bristol,
[4:29] after having swum the Bristol Channel from Wales to get to the
[4:33] start of that bike ride. And that gives you an idea for
[4:36] the kind of scale of the challenge that you're going to
[4:38] face. I'm not saying that just because
[4:40] it's a a cute, funny, eyebrow raising anecdote.
[4:44] I really do mean that. If you were going to go and run
[4:46] the London Marathon, that's one thing.
[4:48] But if someone said you had to ride your bike there that
[4:51] morning from Bristol to get there, you would approach that
[4:54] marathon very differently. And that's how you need to
[4:57] approach this in terms of your Iron Man marathon.
[5:00] OK, so point #2 let's dig into this a bit more deeply.
[5:03] The performance in your Iron Man marathon is not run fitness
[5:07] limited, and it's not run speed limited.
[5:10] It's endurance limited. Let's dig into that a little
[5:14] bit. There's nobody or almost nobody
[5:18] outside of the pro field is pushing the limits of their
[5:22] marathon relative to what they could run in a flat open
[5:26] marathon. You need to think of it as a
[5:27] completely different event. Most people who fall apart on
[5:31] the on the IMN marathon are falling apart because either
[5:35] that bike pacing was incorrect, they burnt too many matches on
[5:38] the bike, or they simply rode just a bit too hard on the bike
[5:41] to be able to run well. Or the aerobic fitness base
[5:45] wasn't deep enough and their legs simply weren't prepared,
[5:49] didn't have enough durability in order to run well, certainly in
[5:52] the back half of the marathon. And that's the thing that I
[5:55] think you need to focus on. Well, why is this important?
[5:57] It's important because once we understand that the challenge on
[6:01] race day is not going to be running fast relative to how you
[6:05] could run, the challenge is keeping going long enough.
[6:09] It helps you understand how you need to approach it in terms of
[6:11] training, helps you understand that you don't need to be
[6:16] pushing the pace of any of your runs because your top end
[6:20] fitness is irrelevant to whether you run well on Iron Man race
[6:24] day. It's all about the durability.
[6:26] So the more training you can do to increase the durability and
[6:29] to increase your endurance, the better.
[6:32] And any hard running, any fast running is going to mean you can
[6:37] do less of the kind of training that's important.
[6:40] I really hope that makes sense to people.
[6:42] So I'm not saying it's not important that you're a good
[6:44] runner. I can understand if you're from
[6:45] a run back and you want to be a good runner, you want to have
[6:48] good run performances. But in order to run well off the
[6:51] bike in an Iron Man marathon, you need to have fatigue
[6:54] resistance. That's the most important thing.
[6:56] And you're going to build that by lots of hours on your feet,
[7:00] by some smart processes and strategies we can put in place,
[7:04] not by doing track intervals, hard hill reps, hard fast run,
[7:10] tempo runs. None of those are ultimately
[7:12] going to contribute to your success on race day.
[7:15] So why do them? Replace it with sessions that
[7:18] are much more specific to the success that you're going to
[7:20] need to have? OK, point #3 let's talk about
[7:23] why traditional long runs can be a real challenge for preparing
[7:29] for nine months. What do I mean by traditional
[7:31] long run? If we go to running club, you'll
[7:33] see most of our clubs get together.
[7:36] They do a long run at the weekend, usually on the Sunday,
[7:38] usually builds up to about two hours.
[7:41] Perhaps it goes longer than that.
[7:42] If the group of training for a marathon and they do that run
[7:45] continuously, they do that run at an endurance pace that often
[7:51] gradually builds and turns into a progressive run and over the
[7:54] last few miles end up with somebody pushing the pace and
[7:58] people hanging on and people getting cracked and people
[8:00] dropping off the back. And the traditional wisdom is we
[8:05] need to learn to run like a runner.
[8:06] We need to learn to race, we need to push hard at the end.
[8:09] We need to mentally prepare for that.
[8:11] And the way to push hard is to increase pace at the end of the
[8:14] run. And and more to the point, it
[8:16] needs to be continuous in order to have the training effect.
[8:20] I was very much of this mindset when I came into triathlon
[8:23] because I'd come from a running background.
[8:25] When my coach gave me a walk run strategy, I was really offended.
[8:31] I thought this guy must think I'm a beginner.
[8:33] He he doesn't understand. Does he not know that I've run a
[8:36] 16 minute 5K? Does he not think that I can run
[8:39] a 240 marathon? I was really offended by this
[8:42] run walk that appeared and when I saw the pace of it and the
[8:45] pace of it was 8 minute miles. This is for a guy who was doing
[8:49] his long runs at 6 1/2 seven minute miles.
[8:51] Again, I thought there must be a mistake in training Peaks.
[8:54] It doesn't know how fit I am. It doesn't know how fast I can
[8:56] go. And my ego really pushed back
[8:58] against both needing to run more slowly than I've been running
[9:02] at, but also having these walk breaks in there.
[9:06] Now my experience and a lot of people's experience of the
[9:08] traditional running club long run, at that 90 minutes to 2
[9:12] hours long run, you're going to end up very sore and tired,
[9:17] certainly very tired at the end of it, often very sore at the
[9:20] end of it. You're often going to accumulate
[9:22] some muscle damage that is the result of the soreness that goes
[9:26] into Monday, the DOMS that goes into Tuesday and sometimes
[9:29] Wednesday. You're going to reduce the
[9:31] quality of the sessions that you can do at that, excuse me, later
[9:34] in the week. So I'll typically find after a
[9:36] long, long run, I couldn't do any kind of quality run session
[9:40] till the Wednesday at the earliest.
[9:43] And often that soreness then meant I constantly felt as
[9:46] though I was on the edge of certainly managing soreness.
[9:49] Let's say that possibly the calf soreness would get to the point
[9:54] where I would think, is it a niggle?
[9:55] Is it a pulled calf? Is it potentially an injury?
[9:59] I was constantly managing this. I always had sore quads after
[10:02] the long run and so he always felt really beaten up.
[10:05] Fast forward to shifting to Iron Man training and doing these
[10:08] nine and one runs and the thing that stood out for me, first one
[10:11] was 90 minutes long. So I went out and I did 9
[10:15] minutes run, one minute walk. I did that nine times.
[10:18] I got to the end of it and I wasn't even vaguely tired.
[10:22] I wasn't sore. The next day I could train again
[10:24] and I actually, I had the penny didn't click for me.
[10:27] I actually thought that was a waste of time yesterday.
[10:30] It's had no effect on me and I fed this back to the coach.
[10:33] You know, I said I really feel as though we should be running
[10:36] faster. I don't even feel I've trained
[10:38] yesterday. I've got no saw.
[10:39] And I said didn't push myself at all.
[10:41] I can't see how it's going to prepare me.
[10:43] And the coach said to me, exactly, that's exactly the
[10:47] point. The fact that you're not sore,
[10:50] the fact that you're not tired, the fact that you felt as though
[10:53] it didn't have any kind of impact on you.
[10:55] That is the whole point. I want you to feel like that so
[10:59] that you can get back into training and be ready to go
[11:02] again and hit those bike intervals I've given you on the
[11:04] Tuesday. That was it, I got it.
[11:07] The penny dropped. The long run stopped being that
[11:11] the focus of the week that the things that I was training for
[11:14] the most, the thing I would survive and recover from.
[11:18] And it became another session in 9 or 10 sessions of a week that
[11:23] were preparing me for an Ironman.
[11:25] So think of it like that. So this brings us onto .4.
[11:29] The 91 run walk method isn't for beginners, it's for everybody.
[11:34] It's for successful Iron Man marathon delivery.
[11:37] So The Walking care isn't a weakness.
[11:39] The 91 plan is a strategy. And it's the strategy that's
[11:42] going to get you across the finish line of your Iron Man
[11:44] marathon faster than if you try to run the whole thing
[11:48] continuously. And in training, it's a strategy
[11:51] that's going to mean you can accumulate more work across a
[11:53] week than if you did your long run as a continuous run
[11:57] accumulation, fatigue, tiredness, soreness, etcetera.
[12:00] So during that one minute walk, your heart rate's going to drop.
[12:03] So you've got some recovery. It'll have a massive effect on
[12:07] the the recovery time from your long run.
[12:09] I think you'll find you're ready to go again the next day.
[12:11] You can even do another run again the next day, though I
[12:13] wouldn't advise that. The muscle freshness increases
[12:17] and every 9 or 10 minutes you get a mental reset, and that's
[12:20] massive when you're doing a really long run in training and
[12:23] really massive for Ironman race day when you've got to find a
[12:26] way to break that marathon up because you've been out
[12:28] exercising for 789101112 hours at this point, the overall
[12:34] fatigue is going to set in. The mental break is really,
[12:37] really important. Now point #6 the physiological
[12:41] reason that this 91 method works so well, It reduces the constant
[12:46] eccentric loading that your muscles experience when you're
[12:49] running. So that means that your quads
[12:51] are effectively breaking you every time your foot hits the
[12:54] ground, they're absorbing the shock of your body weight
[12:57] hitting the ground. Reducing that by having a
[13:00] minute's walk, complete change of gait every 10 minutes means
[13:04] you don't have that constant eccentric loading.
[13:07] And it's somehow resets the body.
[13:10] I don't understand the full physiological details behind it.
[13:14] There's a theory that it helps flush some of the waste products
[13:18] out. There's a theory that it it
[13:20] massively reduces the loading on the calf and the soleus, and
[13:25] that again, that just helps you recover from the run faster
[13:29] because that loading is happening in it.
[13:30] You clear out the waste products faster.
[13:33] Regardless of how it works, it works.
[13:36] If you haven't tried it yet, please go out and try this.
[13:39] If you can run for an hour today, you could do 2 hours
[13:42] tomorrow as a nine one walk method and be only as tired and
[13:47] or fatigued and or as sore the next day.
[13:49] It really is going to be a revelation for you.
[13:52] I get criticism sometimes from one of the business mentors we
[13:55] work with for giving away the secrets, if you will, of, of
[13:58] what we do when athletes join us and work with us.
[14:01] I just think somebody gave me this for free.
[14:03] It massively improved how my my marathon went.
[14:06] Let's give away these tips for free.
[14:07] There are always going to be people who choose to come and
[14:09] work with us. There are always going to be
[14:11] people who can't afford to work with us but would love to do.
[14:14] I just think let's give away, you know, there's no secrets
[14:16] here that I'm keeping back for athletes I work with.
[14:19] Let's give it all away for free and hopefully it will massively
[14:22] increase the number of people who can do in Iron Man and
[14:25] ultimately the more people who can go out and achieve the thing
[14:28] they dream of. I think that's a massive bonus
[14:31] and positive thing for society in general because that's going
[14:34] to bleed over into all the areas of your life.
[14:36] You can take a break at this point to give a shout out with
[14:39] massive thanks to our sponsors Precision Fuel and Hydration.
[14:42] You can head to their website and use their free fuel and
[14:45] hydration planning tool and receive a personalised strategy
[14:47] for your next race. The plan helps you understand
[14:50] your own carbohydrate, electrolyte and fluid needs and
[14:53] you can also book a one to one video consultation with PFNHS
[14:56] Athletes Support team for free. They'll go through all of this
[15:00] with you and help you come up with your own strategy.
[15:03] You can then practise it in training and deliver it on race
[15:06] day. And honestly, I really believe
[15:08] this, having the correct fuelling strategy, having the
[15:12] correct hydration strategy in terms of fluid and electrolytes
[15:16] is as important to delivering your performance on race day as
[15:19] all the training that you've put in.
[15:21] I really genuinely believe that it's a fuel limited event and to
[15:25] a certain extent, hydration limited event as well.
[15:28] So you have to get it right, which means you have to practise
[15:30] in training. You can train your carb intake,
[15:33] you can train your fluid intake even to be able to increase,
[15:36] which is a real bonus for race day.
[15:39] So head on over to BF and HS website.
[15:42] And if you're going to order something from there, you can
[15:43] use the code oxygen fuel 25 for 15% off your first order.
[15:48] OK, let's jump back in then. Let's talk about how to pace a
[15:52] 91 long run properly. This is really important.
[15:56] The 9 minutes of running is going to be done at what Jack
[15:59] Daniels would describe as your easy pace or long run pace.
[16:02] It's not done at marathon pace. If you were a runner coming into
[16:05] this, you have to accept that your run is going to be slower
[16:08] on Iron Man race day than it is in a standalone marathon.
[16:12] And the Delta is usually somewhere in the region of 20 to
[16:16] 30 minutes slower on race day for the vast majority of
[16:20] athletes. So if you're a 240 open marathon
[16:23] runner, you're going to be looking at running 3 hours to
[16:26] 310 on race day. If you're a 330 open marathon
[16:29] runner, you're going to be looking at running somewhere
[16:31] around 4 hours on race day. If things go well, if you get
[16:34] your bike pacing right, if the training has gone well, there's
[16:37] a lot of ifs there, but that gives you some kind of idea for
[16:40] the delta there. So the training runs that you
[16:43] need to be do need to be doing, they need to be at the kind of
[16:47] pace that you're going to realistically going to be able
[16:49] to deliver on race day. And from the over 1000 athletes
[16:54] I've worked with at this point and coached to a Iron Man or
[16:57] 70.3 finish, the top end of your E pace is the best case
[17:03] scenario. I've very, very rarely seen
[17:05] anyone outside of a pro triathlete deliver a run above
[17:10] their top end of E pace. So that's where we're going to
[17:12] be training. There's no need to be doing them
[17:14] at marathon pace. There's no need to do in tempo
[17:16] runs, threshold runs, because you're not going to be racing at
[17:19] that point. And as a triathlete, all of the
[17:23] higher intensity work is going to be done on the bike where
[17:26] it's safer. The one minute walk itself
[17:28] should be a brisk walk driving with the arms still, so you're
[17:32] not just having a casual stroll driving with the arms.
[17:35] It's like a power walk. And ideally you'll time this on
[17:38] race day to go to an aid station.
[17:40] So you'll be power walking and you'll be having the drink and
[17:43] having a gel and having some food and then you're off again.
[17:46] Honestly, that minute will go by really quickly and it's got the
[17:49] bonus on on race day. You're not going to spill drink
[17:52] all over your face, all over your shoes, all over your hands.
[17:55] There's nothing worse than doing an iron marathon on a hot day
[17:58] and being covered in sticky drink all over your hands .8.
[18:01] Let's talk about what the 91 long run should feel like.
[18:06] So it should feel easy, it should feel conversational, it
[18:09] should feel controlled and you should be finishing the long run
[18:12] no matter how long it's thinking.
[18:14] I could do another 20 to 30 minutes.
[18:16] If you completely destroyed at the end of this, then you've
[18:19] done it wrong. If you found yourself pushing
[18:21] the pace, you've done it wrong. If you analyse your pace and the
[18:24] pace is faster than the top end of your E pace, you've done it
[18:28] wrong. You need to measure out the
[18:30] amount of energy you've got across the week.
[18:33] Put it into the places where it's going to make most sense.
[18:36] Running harder is not going to prepare you better for race day.
[18:40] Recovering from the optimum amount of training is going to
[18:44] be the thing that gets you to to the next training week ready to
[18:48] go and having a bump in your fitness point #9 let's talk
[18:51] about a mindset shift. I want you thinking I'm training
[18:55] to run well after 100 kilometres of cycling.
[18:59] And what this means is we've got to drop our ego a little bit.
[19:02] A measure of success is no longer how fast your Sunday run
[19:06] is or how fast any of your runs is.
[19:08] It's how accurately you've delivered the run pace relative
[19:11] to the E pace that you were shooting for.
[19:14] Because on race day, the measure of your run success is can you
[19:17] run well at mile 20 of the marathon?
[19:20] Can you run well for those last 6 miles?
[19:22] And I'm often saying to my best performing Iron Man athletes, if
[19:26] you get this right, at the 20 mile point of the marathon when
[19:30] almost everyone around you is reduced to a walk or a shuffle,
[19:33] you should be in a position where you can run.
[19:37] In a perfect world, run a hard 10K and you can drop the walk
[19:42] break at that point if you need to if you're going really well.
[19:45] We've had experiences of people doing this who've got the Kona
[19:48] qualifying slot because at the 20 mile point they can pick the
[19:52] pace up and they can hold their top end of E pace.
[19:55] Drop the walk break, deliver of a solid 10K as everyone else is
[19:59] reduced to walking to shuffling. I've got anecdotal evidence for
[20:03] this, but years ago at Iron Man Uki was in a bit of a friendly
[20:08] rivalry with a guy and. I caught him with a mile to go
[20:13] at the end of the marathon after I'm going to, I'm going to say
[20:16] without much humility here, my pacing had been better than his.
[20:20] I caught him with a mile to go and I beat him by 11 minutes
[20:25] because that's how much his run had fallen apart at this point.
[20:28] So you can put 11 minutes into somebody over the final mile.
[20:31] When we looked at the splits, the guy was still 15 minutes up
[20:35] at me with, I don't know, 4 miles to go.
[20:37] I think from memory you can put a big dent into your competition
[20:41] over the last few miles of the of the marathon.
[20:44] And more to the point, even if that's not what you're into,
[20:47] it's incredibly satisfying to finish the event running well
[20:50] and feeling good and getting cheers from the crowd rather
[20:53] than being forced into a painful walk.
[20:56] That's what I want for you, listening and watching.
[20:58] I want you to be able to deliver a good strong ends to your
[21:01] marathon. OK, a little bit about training
[21:05] balance and splitting your long run on the long ride.
[21:07] What I want you doing here is having your long run, ideally
[21:11] midweek and your long ride at the weekend and splitting them
[21:14] by a few days. I don't want you doing the long
[21:17] run the day after the long ride, except for a couple of very
[21:20] specific weekends right towards the race day of your Iron Man.
[21:24] We want to separate them out because we want the fatigue that
[21:27] you're feeling to be separate over 2 parts of the week.
[21:31] Midweek, get the long run done, recover.
[21:33] Weekend, get the long bike done and then recover.
[21:37] If you have to do them both at the weekend, do the long run on
[21:41] the Saturday, do the long ride on the Sunday, not the other way
[21:44] around. Again, for everything other than
[21:46] your racing weekend. The reason for that is I think
[21:49] it's really good practise to ride long on slightly tired
[21:53] legs. It's really good mental
[21:54] training. It's not great practise to run
[21:57] long on tired legs because that's when you're going to get
[22:00] the most risk of injury and picking up a niggle essentially.
[22:04] So do the long run on the Saturday if you have to do them
[22:07] back-to-back at the weekend. And lastly, the thing I want you
[22:10] taking away from this is the real test of whether you're
[22:14] getting your 91 long run pacing correctors.
[22:18] You should be able to train normally the day after your long
[22:21] run. It's the biggest sign of
[22:22] success. You're not wrecked, you're not
[22:24] sore, you're not limping, you're not dreading the day's workout.
[22:27] You're ready to go in and do that next workout session.
[22:30] You might feel a little bit fatigued, but you shouldn't be
[22:33] overly sore and you shouldn't be thinking I need to change my
[22:36] plans for today. That's the real test of whether
[22:39] your run training is going well, and it's the real benefit of
[22:43] getting the 91 run methods. Use it as a strategy.
[22:46] That's what I'm saying to you here, drop the ego right now and
[22:50] that strategy is going to serve you really well all the way to
[22:53] race day. OK, so this brings us to the end
[22:57] of this episode. Thank you very much for
[22:59] watching. If you're watching along on
[23:00] YouTube to wrap this up, here are some discount codes and
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[23:08] 25 for 15% off your first electrolyte order.
[23:12] And at teamoxygenetic.com I think we've got the most
[23:14] comprehensive triathlon coaching programme that's specifically
[23:17] designed for busy age groupers. If you're looking for help
[23:20] coaching for your Iron Man at 70.3 next year, please get in
[23:23] touch. There's a link in the show notes
[23:25] to book a membership call with us.
[23:26] There won't be any slots available over the Christmas
[23:28] holidays. We're having a couple of weeks
[23:30] of downtime, but you should be able to book in first week of
[23:33] January onwards. And again, if you're racing this
[23:36] coming summer, perfect time to jump in.
[23:38] With six to nine months to go, we can put a package together
[23:41] for you for a season's worth of training and I guarantee that
[23:45] we'll get you in fantastic shape.
[23:47] We'll take away all the worries and concerns as to whether
[23:51] you're doing the right thing. All you'll have to do is worry
[23:55] about delivering the training that day that I've set for you
[23:58] and you'll end up at race day in the shape of your life, I
[24:00] guarantee it. So remember, there's links in
[24:03] the show notes so you don't have to remember them until next
[24:05] week. Have a great safe training and
[24:07] racing week. I'm coach Rob Wilby and you've
[24:09] been listening to the Oxygen Addict Triathlon Podcast.

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