The Workout:

The latter part of the run during Ironman or 70.3 events can be very challenging. Indeed, the ability to run well under fatigue is a key performance determinant of long-distance triathlon. The aim of this session is to practice just that. This is a descending pace tempo session, aiming to fatigue the legs with some fast running at the start before settling into your 70.3 and Ironman distance run pace. Efficient and fluid running is key during this session as you descend the pace for 1km, 2km and 3km with no rest in between.

Another great session to do off the bike!

The Coach:

Dan Plews is a world-class coach and researcher. He has a Ph.D. in Exercise Physiology. And more than 30 peer-reviewed publications have published his work on topics like training in the heat, training intensity distribution, and training monitoring. As a coach, Dan has guided three athletes to finishes under the 8-hour barrier in Ironman-distance triathlons. 8 hours. Bonkers, right?

As an athlete, Dan applies all he knows with impressive results. He is the current age-group course record holder at the Ironman World Championship in Kona with a time of 8 hours 24 minutes.

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