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How many long runs should a triathlete do each week? What intensity should they be? Should a long run follow a bike session to appropriately simulate race conditions? These are just a few questions triathletes and coaches in our sport ponder.

When training for an IRONMAN 70.3 or IRONMAN race, completing the individual discipline distances during training provides a major psychological boost, before tackling the distance in the event. It can be a huge confidence boost to have covered as much of the distance as possible before the race. While it’s quite likely that you will complete a 2.4-mile swim and 112-mile bike ride before your IRONMAN race, it’s much trickier to incorporate a full marathon into your training. We need to be much more aware of the effects of a long run due to the higher impact of running relative to swimming and biking. Long runs also require more recovery than a long swim set or long bike session.

How far and how often one should run will depend on the athlete and where they are in their training. How much volume can that individual handle? How much time is available to train and recover? What are the external factors affecting their lives, be it family or work commitments, as well as how well they sleep and manage stress. These are all things that must be considered when planning out training and volume. A coach can help you balance all those elements and prescribe the appropriate plan for you. (Find your perfect coach with the newly-launched IRONMAN CoachMatch.)

We consulted with IRONMAN Hawaii age-group champion, two-time Olympian and coach Chris Hauth for his ideas on long run training. He also shared some sample run workouts to help you prepare for an IRONMAN 70.3 or IRONMAN distance race.

The Aerobic Long Run

Hauth likes to remind triathletes that, unlike runners, they are balancing and combining three sports into a single event, and thus run training should never be viewed in isolation: "While getting ready for a standalone marathon race requires maximizing aerobic capabilities via running, triathletes have the advantage of two other sports to assist with developing their aerobic system," he said. 

Hauth typically recommends an aerobic or "conversational" long run once a week—depending on the athlete, their race plans, and experience. "The goal is to build time on the feet," he states. "Since the triathlete is also gaining aerobic conditioning in the pool and on the bike, the goal of an aerobic long run is as much physiological—to increase the density of mitochondria and increase in capillary beds to improve muscle and tendon strength." This means heading out the door at a low intensity pace. From time to time, he recommends that his athletes mix in a little intensity, as long as they are careful to keep it "all good form and low stress."

Adding short intervals to an aerobic long run:

→ Workout 1: Try 60-90 minutes easy running, with the last 30 minutes alternating between 5 minutes tempo (15-30 seconds faster than race pace), 5 minutes easy. Nothing too fast here, just a little variation.

→ Workout 2: Consider adding some shorter bursts of speed throughout a 90-minute to 2-hour run. For example, you could do some 10, 20, 30, 40, 50, 60, 50, 40, 30, 20, 10 second faster bursts with 1-2 minutes easy between each burst during your run, and repeat this sequence twice through. Again these aren’t 'best efforts,' but just strong, faster efforts with great form.

→ Workout 3: Fartlek-style long run where you run ~30 sec/mile faster than race pace for 2-3 miles and then 30 sec/mile slower than race pace for 2-3 miles, repeated 2-3x through.

Higher Intensity Long Run Workout

Interval training is a great way to add intensity into your training and Hauth prescribes some longer, higher intensity runs for his more experienced athletes. During a run, intervals are typically short at paces faster than your planned race pace, with recovery at race pace or easier. They have a variety of benefits, as they build neuromuscular development and efficiency as well as improving your VO2 max. Hauth points out that a time-crunched athlete can use interval sessions to build fitness as well as endurance, though he still sees value in the aerobic long runs throughout the season and interval work cannot completely replace the long run.

One of Hauth’s favorite run workouts for practicing and testing race pace is to mix speed work with race-pace effort. "The body is switching back and forth between the fat-burning, aerobic system and the glycogen-depleting anaerobic system," he says. "The goal over several weeks is for the athlete to run at the lower intensity race-pace effort following an initial harder effort."

→ Workout 1: After a 20-minute easy warm-up, run 10-20 x 400m (preferably on the track or other flat surface), at a pace slightly higher than your goal race pace. Take 30 seconds recovery between each repeat. After completing the interval work, run 3 to 8 miles at race pace. An athlete might start with 10 x 400 and a 3-mile run after the track intervals and build to 20 x 400 and an 8-mile run after the track intervals during an IRONMAN training build over a couple of months.

Running Off The Bike

In triathlon, we run off the bike, so it makes sense that we should replicate this in training as well. This gets our body and legs used to running tired, and we get familiar with the sensation after a challenging bike ride. Hauth notes that some triathletes simply run well off the bike, despite little practice or experience: "I think it often has a lot to do with their pacing ability and effort on the bike, as well as a good bike fit!" For amateur athletes, the number of times you run after a bike workout will be determined by your personal schedule, but it’s good practice to try and do one or two runs off the bike each week, varying the intensity of the run off the bike.

→ Workout 1: After a harder intensity bike set (perhaps on the trainer), include some shorter interval speed work, for example, 12 x 2 minutes progressive where each 30 seconds of the 2 minutes gets progressively faster.

If your race pace is 8min/mile then try 30sec at 9mins, 30sec at 8.30min, 30sec at 8mins, 30sec at 7.30min pace (or scale accordingly) where the last 30sec is faster than your race pace. Take 2mins easy recovery between.

→ Workout 2: After a longer ride it’s good to add a 30-40 minute steady run off the bike. Hit your race pace (or a little faster) for the first 10 minutes, then relax into an easier, steady state pace for the remaining time. This has the benefit of getting your legs used to hitting the race pace straight off the bike, and settling into good form and rhythm. Be careful not to go too fast for the first 10 minutes, but just try to find that race-pace rhythm.

→ Workout 3: One of Hauth’s favorite workouts is "cruise intervals off the bike" where he completes a long ride (80-90 miles), and then runs mile repeats. He explains further: "after an 80-90 mile ride, I run 6 x 1-mile repeats starting each interval on my goal pace split. That means if I plan to run a 7:30 pace in the race, if I run a mile in 7:00, I have 30 seconds' rest before the next mile repeat."

There are just a few options to change up your running. There are many ways to incorporate your longer run into your training plan and add a little variation into the mix. As well as keeping your mind focused and alert, it will train the body to adapt to the right pace. As mentioned for all of these sessions, remember good posture and good form is always key, regardless of speed, pace, distance, or time.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.