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.
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