I’ve heard a 30 min drop in time from open marathon to Ironman run is pretty good for an age group athlete. Is there a rule of thumb for 10K vs Olympic distance tri run?
https://www.triathlete.com/2013/09/training/running-vs-triathlon-running_42523
5-10% slower, if you are very fit. Significantly slower if you over-bike or just suck at bike/run.
For top pros it is about a minute or under if it is ITU where you get to draft the bike. Not that they dont ride hard, but they also get to rest sometimes. In the ironman it can be about 20 minutes +/- on the day, for pros…
I’ve heard a 30 min drop in time from open marathon to Ironman run is pretty good for an age group athlete. Is there a rule of thumb for 10K vs Olympic distance tri run?
I was 34:30 for the 10k split at Superseal in March (chip time 34:00 was short) and 33:25 at an open in September.
I was probably in slightly better run shape for the open 10k, but that’s my datapoint. Around a minute or 5%.
Edit: my bike before the run was @ ~0.93 ftp (aero) for 64min on the long 43k course.
I don’t come from a running background but usually my fastest 10Ks come off the bike for whatever reason. Could be due to not being able to hit a higher speed pace running and I am primed after the ride.
Would agree though that typically people can run 1-2 min faster 10K not coming off the bike.