We caught up with Pro Triathlete and Triathlon coach, Scott DeFilippis while he is training out in Switzerland. Scott shares one of his intense running workouts for the seasoned athlete with a solid running background.
Marathon Pace Workout
This set comes on the last day of a 7 day block of training. The goal here it to spend some time running :10/:15 per mile or :5/:10 per km faster than intended Marathon Pace for the Ironman. During this particular block I am training out of Leysin, Switzerland which is at 4500ft of elevation.
4km or 2.5 miles easy jog
8km or 5 miles at 3:45km/6:00 mile pace
1km very easy jog
8km or 5 miles at 3:45/6:00 mile pace
1km very easy jog
5km or 3 miles at 3:35-3:40 or 5:50 mile pace
1km very easy jog
Total: 28kms
Nutrition: 2 bottles of XRCEL + 1 20oz bottle of Isostar Electrolyte
Of note this set is done 48 hours after a 10 x mile track set at 5:30 per mile or 30-45 seconds quicker then Marathon Goal Pace. I used a hard swim and long easy 5 hour ride in the mountains to bridge the 2 quality runs.
My goal is do to 3 x 8kms or 5 miles at this pace inside a 20 mile run before Embrunman on Aug 15th. I’ll finish the day off with an easy 10km jog this evening. Tomorrow will be a rest day which means 5-6km mixed set swim of some speed and strength but no heart rate. Followed by an afternoon at the Montreux Jazz Festival (being normal):)…
I would only give out this run to a very seasoned athlete or someone that comes from a running background. If you did want to tackle this set I would start with miles, 3 miles, 2 miles as your main set with 1 mile easy jog rest between. Warm up and cool down 15-20mins easy jog. Then a few weeks later try, 5miles, 4miles, 3miles.
Short 30 second Video of Coach Scott getting it done on the treadmill!
This article was originally featured by XRCEL here: https://secure.xrcel.com/blog/marathon-pace-workout/