Q & A with Dave Scott
Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.
Please send your questions to DaveScott@BodyHealth.com. Some will be selected for response in his MAP newsletter column.
Note from Dave Scott - “Congratulations to all Team MAP athletes! By setting an example to all who follow your career and cheer you on, you've shown that with consistent training, both physically and nutritionally; including the benefits of MAP, the results will lead to success at the finish line. Great job!”
From Alex:
Do you think speed work for running is best done all year, weekly? I am just coming off an IM a month ago and am planning for Arizona . I want to really be ready for that marathon so that I can look forward to running it and run it well. This last race I had to walk a lot. What would your game plan be to this?
From Dave Scott:
Alex, IM Arizona is in five plus months. You have plenty of time to develop your “speed” for the Ironman running segment. Recognize that the key element in running a faster leg is to develop your early season “sustained strength” or muscular endurance. There are three vital components that could be implemented in October through December:
1. Increase your long run on two days a week. The medium length longer run should “grow” to 80-90 minutes by the end of December. Your longer run should increase up to 2 hours to 2 hours 30 minutes. To begin these runs, start with a shorter 40-50 minutes and add 3-5 minutes per week. The longer run begins at 80-90 minutes and add 4-6 minutes per week.
2. Hills – Select a course that has a total of 10-20 minutes of hill climbing (ideal grade of 5-8%). This can be any combination of hills. Every three weeks, increase the intensity to a moderately hard (sub threshold) pace on the hills.
3. Include 6-12 repeats of strides or pickups of 20-40 minutes during a weekly session. Allow 40 seconds to 2 minutes between repeats. These should be run at or near 10K pace.
January to March:
• Continue your routine with your two longer runs not exceeding the distance recommended but increase your speed of the long runs. Try inserting 60% of the entire length (i.e. 60% 2 hours 15 minutes = 1 hour 20 minutes) at race pace approximately 10-15 seconds slower per mile than 10K pace. This can be accomplished by a steady tempo effort on 2-3 segments intermixed with your long runs.
• Continue the hill segment but include either higher intensity or 6-10 repeats of 30 seconds to 2 minutes with a jog downhill recovery.
• In place of the strides or pickups, use a marked course or track to improve your sub threshold economy. The set length should be 5-7 miles with incomplete recovery between repeats i.e. 1) 1 mile, rest interval 30-45 seconds. 2) 7 x 1200, rest interval 30-45 seconds. 3) 2K + 1 mile + 1200 + 4 x 800, rest interval 30 seconds to 1 minute. Maintain a steady pace at 5K to 10K effort on all repeats. Q & A with Dave Scott - Previous Issues
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Video Q&A -
“I've tried a lot of products in my career and few deliver what  they promise. MAP delivers!
Within 24 hours of doing a hard workout, on MAP, my body recovers from what I have done and is ready for the next training day. This is invaluable for any athlete of any age.
MAP allows the body not only to heal, but to gain from each workout done. I feel it. I love it. I recommend it.” - Dave Scott
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