What were your IronFit program results?

You asked how well the programs do to prepare one for an IM.  Generally I think IronFit does a quite well if first you pick the right program for your goals (just finish, intermediate, competitive), and then second stick with the plan and do the workouts.  That last part is required of any program, and if you can't do that then it doesn't really matter what program you follow you'll have subpar results.

I've raced several IMs, one via Mark Allen Online coaching (my first), two with a local coach (including my fastest), and the last few years using various plans including two IMs more or less following the IronFit intermediate programs.  I like the programs in general.  I'm training now for IMAZ using the intermediate program, although I didn't start 30 weeks out.  I started in early August at week 16 on the plan, and I've been OK with following the bike and run but really not swimming enough. In the last few weeks I've focused on getting in the swimming time.  This is the end of week 23, and there's not much time left to race day.  To fight boredom in the pool I use an AudioFlood waterproof iPod which makes all the difference in the world.

I don't think IronFit programs lack volume especially for the intended target audience (time crunched athletes), and the volume is on par with other training plans I've used.  Of course, I won't even bother looking at a plan that peaks over 20 hours per weeks because I just don't have the time for that.

The Competitive program has multiple two-a-day sessions, and weeks 23 to 29 are 17, 18, 19, 19, 20, 14:30, and 11:00 hours followed by week 30 race week taper.  Earlier peak weeks are in the teens too.  This is not a "13 weeks to 13 hour Ironman" plan, or a "ten hours per week to IM finish" plan.  The Intermediate programs are a few hours shorter per week by trimming mostly mid-week workouts.  The weekend workouts are more or less as long as the competitive plan.

There's a lot of Z2 training in pretty much any age-group targeted, non-elite type of program.  Fink mixes in interval work at times, but not a great deal.  For example, a mid week run "1:00 Z2 at 10min 3x6 min Z4 @ min jog",  So you get 18 minutes in Z4 in three fairly long intervals - 30% of the workout in Z4.   In the past on other programs I've had a whole hour of running interval work, pyramids, and that sort of thing, especially on stand-alone marathon training plans.

As for running, he says in the running technique "land on your heel, then roll forward, and push off".  That's the classic heelstrike vs. midfoot strike vs. forefoot-strike religious debate.  Obviously you can ignore that advice and run some other style if you'd like. I don't think Fink expects total devotion.

I've been very pleased this season doing the higher RPM work in Fink's plans.  I'm naturally something of a masher down around 80rpm, and my coach a few years ago did a lot of 60 RPM type strength work.  I've had several injuries from spinning at 110+ in the past on spin bikes and the like; my hips just didn't like that sort of RPM.  This year I put on a 170 crank (replacing a 175) and my hips are doing fine at 100 RPM, and my legs like it too.