The IRONMAN 70.3 Alghero Half Marathon: Flat, Fast, in the Sun

The Course

The run leg winds between Alghero's seafront, the old town walls and the historic center. It's almost entirely flat: one source lists around 110 m of total elevation gain, nothing over 21.1 km. Sources disagree on the number of laps: one guide says three laps, another doesn't specify. Check the official 2027 map before race day, because the lap count changes your aid station strategy and the mental math on kilometers.

The pass under the walls and the finish in town are the best moments of the day. But between you and those emotions are kilometers of exposed seafront.

The Problem Isn't the Elevation, It's the Sun

In late May in Alghero, typical temperatures range from 16 to 28 °C. If it's a hot day, you're running at midday on exposed asphalt with little shade. On a flat course, heat is what separates those who hold pace from those walking the last 5 km.

The anti-heat plan:

• At every aid station: water over yourself, ice where available (under your cap, in your trisuit), sponges on neck and wrists.
• Light-colored cap or visor, sunglasses, sunscreen applied in transition.
• Slow down the first lap if it's hot: heart rate at the same pace climbs with temperature. Trust your heart rate, not your pace.

Pacing: The Race Is Decided in the First 3 km

Coming out of T2 onto a flat course, with the crowds and legs still "on bike mode," is a trap. The pace feels easy. It isn't.

• First 3 km: 10-15 seconds per km slower than your goal pace. Let your body transition from bike to run.
• Km 3-15: goal pace, steady, metronome. On a flat course with no climbs, there's no excuse for variations.
• Last 6 km: if you did your homework on the bike (72-75% of FTP, no surges), this is where you can push. If you got it wrong, this is where you pay.

Benchmark splits: a 1:58 half for sub 5:30 (around 5:35/km), 1:45 for sub 5:00 (around 4:58/km), 1:32 for sub 4:30 (around 4:21/km). Pick yours and test that pace in training after a long ride, not fresh.

Aid Stations and Run Nutrition

Details on the 2027 aid stations aren't available yet: check the athlete guide when it comes out. In general, on a 70.3 half you do the heavy carb work on the bike (60-80 g/h); on the run you top up with what you've tested, plus water and electrolytes at every aid station if it's hot. No experiments on race day.

How to Train

• Weekly brick: after your long ride, 20-40 minutes of running starting at goal pace +10"/km and finishing at goal pace.
• One flat race-pace session: for example 3-4 x 3 km at goal pace with short recovery.
• If you can, run a few times during the hot hours (with common sense) to get used to drinking and cooling while running.
• Test your cooling system: ice in the cap and sponges need practicing, like everything else.

The Thing to Do Now

Set your realistic goal pace and your first-3-km pace, and write both down. On race day, on the seafront with the crowds, the only number that counts is the one you decided with a cool head.