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Setting Time Goals For A Half-Ironman

  • By John Newsom
  • Published Aug 9, 2013
  • Updated Aug 19, 2013 at 7:06 PM UTC
James Cunnama on the run at the Wir

The Run

The run is the safest place to set time goals. As with the bike I encourage athletes to have a ceiling pace. This ceiling should only apply for the first third of the run, then racing by feel should take over (but using a GPS watch can help keep you on task). To set a realistic pace, you need to know your fresh pace times. If you have an accurate 5K or 10K time, you can use the Jack Daniels Vdot system to get a good estimate of what you are capable of running for a standalone half-marathon (search online for Jack Daniels Vdot calculator). Add around 8–10 percent to your fresh half-marathon time for a 70.3, and that should ensure you don’t go out too hard.

All of the above points take into account you train specifically for your main race. That means plenty of simulating race conditions at target race pace with solid back-to-back swim/bike/run workouts.

RELATED: Half-Ironman Taper Plan

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FILED UNDER: Getting Started / Ironman / Training TAGS: /

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