Running and racing guides

Average times, pacing, cut-off times and brick sessions.

• Average triathlon times by distanceAverage and top-20% finish times for sprint, Olympic, 70.3 and Ironman triathlons, with notes on what the numbers measure and how to use them.
• Ironman 70.3 pacing strategy: swim, bike and runA practical pacing plan for a half-distance triathlon, with an example 5:30 split table and how to avoid the classic bike and run mistakes.
• Will I make the cut-off? How to check your margin in a 70.3 or IronmanHow swim, bike and finish cut-offs work in a 70.3 or Ironman, why each race has its own rules, and how to check your margin with your split times.
• Brick workouts: how long to run after the bike, and whyWhat a brick workout is for, how long the run should be for transition practice, pace work or race rehearsal, and how often to do bricks.

All guides