Run Times in a Tri as Opposed to Stand Alone Race

I PR'ed my 10k at an Olympic event this year; 48:02 vs. 48:24 in previous year's stand-alone.  However, for my Half-iron, I was nowhere close 2:02 run split vs. 1:41 I did yesterday in a stand-alone half-marathon.

So....  I think if you have the training and capacity to go longer, it is manageable to come close to a stand-alone 10k or 5k run split in an Olympic or Sprint triathlon.  Theory is that you're "warmed-up" for the run leg.  However, if an Olympic is a stretch and 10k's are considered "long" races, it would be tough to replicate stand-alone splits in an Olympic race.

In my opinion, the shorter (being relative of course) the race, the greater likelyhood of getting within spitting distance of a stand-alone run split.

It's not all about running ability/fitness and has everything to do with how the bike is handled.  You can hammer the bike and be totally blown for the run and even if you "could" rip off 6 minute miles in a stand alone race you end up running mid 8's in a tri after going really hard on the bike (as a generic example).

With that being said, if the person is a decent all-arounder and paces the bike well they can typically expect to be within the 10% range of their stand alone PR as a reference.

Nancylee,

That's a good question, I appreciate the replies because I found in my first tri my run time was the same as my last stand alone 10K but my last 2 tris have had worse run paces (one was up hill for which the terrain around here leaves me little chance to seriously train for and the second I realy kicked up my bike tempo on so my legs were shot-as well as foot issues occuring during the event itself)

Anecdotally, in two races within a month of each other, last season at my peak:

• Stand-alone 5K in 22:47, 7:20 pace
• Triathlon 5K in 23:28, 7:34 pace.

Latter was after a 20-mile bike in 50:23, averaging 23.82mph.

I'm calculating less than 3% difference in total time.

Or, you can be weirdo like me and post better run times in tris than in stand-alone races, even after a strong bike .

Clarification: that's only for 5Ks...I've never run a standalone farther than that.

It all depends on CURRENT fitness levele and race execution (pacing).

I've found that if you have both you should be able to execute a solid run. How much slower from your open distance, it will depend on your tri distance. For instance if you have the fitness and do a good job pacing, you should be able to run your:

IM at or near your Easy pace

HIM at or near your Marathon pace

Oly at or near your Half marathon or T pace

Sprint at or near your 10K pace

Again all of the above will vary based on fitness, weather, terrain fueling, etc.

To determine your paces you can use any of the online calculators; I use Daniels VDOT for my athletes and myself (http://www.runbayou.com/jackd.htm).  Of course, in order to dial into the best racing pace and define a racing strategy (pace range) the specifics will be greatly influenced by all sessions/testing done through training. Also remember, and this is VERY IMPORTANT: you have to base it on CURRENT results, IOW your CURRENT fitness level.

What Jorge shared is right on for me.

This spring I was frustrated that I could run easly 9:15 m/m aerobically and then in my first Oly ran more than a minute slower. Accepting that time difference would happen and expecting it helped me mentally race and feel better afterwards.

My HIM will be interesting as my long runs are 10:15 m/m and I'm sure I'll be in the 11's in my HIM.

I think a big part to is how deep a runner you are; I'm not....so my drop off is pretty signficant.

Like others have said there is more too it than just comparing on paper Tri vs run only times.  For me my 5K PR is around 22:30 and my PR Tri 5K is 24:30 so just less than 8%.  However, I pretty much hammered on the bike.  If I improve my bike performance and can maintain the same speed as before but work less I think I can actualy PR my stand alone 5K or at least get it close.  That is actually my goal for next year.  My problem for 5K's is I don't warm up well or pace well so having bad knees the beginning is tough and I feel better by the end.  In a tri I have 45 minutes to warm up on the bike for the run so I start of feeling pretty good.  Until he starts doing bricks in training putting a goal down on paper I think is almost pointless.

One more thing: many athletes which don't do regular testing through training tend to do open road racing before the tri season starts and then PR or get close to those open race times during a tri just because they've trained for months and are fitter. Also there are a few people who tend not to push as hard as they could during open road races hence their running times are pretty similar with tri races.