Can I Include a Marathon into IRONMAN 70.3 (Half Distance) Triathlon Training?

"A" Race IRONMAN 70.3

Phil's training plans focus on your "A race". Following the plan as structured will produce your best outcome at IRONMAN 70.3 (Half Distance) Triathlon.

There is no reason why you can't incorporate a marathon in the lead-up to a Half Distance Triathlon. Just as long as you are prepared to accept some compromise on performance for both races. Tapering and recovering from running a marathon will take time and can diffuse the training effect. 

Your Half Distance Triathlon plan is structured to prepare you to run a distance of 13.1. However, it also focuses on an overall race duration well over your likely marathon time. So, from a cardiovascular and aerobic perspective, the programs can be relevant.

Run Volume

Although it may be beneficial to gradually increase the duration of your long runs leading up to your Marathon, it is key to avoid dramatically increasing your overall run volume. 

It is important to consider that while a 3-hour run or longer may boost your confidence for the marathon, it can also negatively affect your training. Increasing your run volume significantly may increase the risk of injury, derailing your entire Half Distance Triathlon program.

Long-Run Benefits

• Research has shown that running over 90 minutes does not significantly increase aerobic development. (The majority of the physiological stimulus of long runs occurs between the 60 and 90-minute mark.) The aerobic endurance runs in the Half Distance Triathlon plan build to 90 - 115 minutes.
• Running for 3 hours provides no further aerobic benefits than running for only 2 hours.
• Therefore, you can build as much aerobic fitness during a 2-hour long run as you can during a 3-hour run.
• You will also develop your aerobic fitness with the sessions in the other disciplines.

Injury

• Running for longer than 2.5 hours significantly increases your chance of injury.
• Your form breaks down, and your major muscles become weak through overuse and are consequently susceptible to injury.

Recovery

• Recovery time is significantly lengthened.
• The total amount of time on your feet during a 3-hour plus run adds considerable fatigue to the legs, which leads to a significant delay in recovery time.
• This means you will compromise other planned sessions throughout the following week.
• The tempo and speed runs within your Half Distance Triathlon plan are key components to any distance running.

Plan Adjustments

Therefore, to incorporate a marathon into your training, follow the Half Distance Triathlon plan as closely as possible. You can gradually add a little run volume each week to your long run. However, cap this at 2 hrs 30 mins about three weeks before your marathon. Keep the recovery weeks as written in your plan.

Taper and Recovery

• Take the day before the Marathon as a complete rest day.
• Only train for 1 hour (or preferably less) in low Zone 2 on the day before that.
• Move workouts in this week and drop any speed run and bike sessions.
• After your marathon, take 48 - 72 hours completely off to allow for a full recovery.
• For the remainder of the week (and probably the following week), continue training as planned (reducing intensities to Zone 2 until you feel well recovered).

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