Marathon Pace Workout

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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.

About Scott DeFilippis:

Scott is a professional triathlete and a Triathlon coach for KIS Performance Team.  You can learn more about his coaching services here.

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