Article about Ironman run training by Joel Friel.
For novices training for Ironman, Friel suggests these key runs each week (it's basically the same through the build and base periods):
- Long run - 2.5h - with walk breaks
- Hill run - 60-90 mins
- Brick (Build phase only - 15 mins following long ride)
Now the jury is out a bit on Friel... some people think he's bang-on, others think he's out to lunch. Typical run training would have you doing longer runs, and having at least some tempo runs mixed in to up the pace a bit.
I'm prone to injuries while running, so while I'm weighing doing some longer runs, I'll likely stay fairly close to what he's suggesting here. I would like to get in at least a few 30K runs (3 hours) to help me be more prepared for the fatigue, as long as I'm doing the walk breaks I'm fairly confident I can do that without injury.
I will almost certainly switch out some of those slow hill runs for tempo runs.
Run, Forrest, Run!