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One-Hour Workout: Scott DeFilippis’ Pickups + Tempo Run

  • By Jené Shaw
  • Published Jul 1, 2014
  • Updated Jul 1, 2014 at 3:34 PM UTC
Scott DeFilippis runs on the boardwalk at Challenge Atlantic City. Photo: Larry Rosa/Endurapix.com

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run workout comes from Scott DeFilippis, an age group coach and pro triathlete who took second place at the inaugural Challenge Atlantic City on Sunday. DeFilippis, who was a distance runner at the University of Tennessee, used his 2:53 marathon to make his way onto the podium (he also has a personal best Ironman marathon of 2:43). DeFilippis says this workout—which partially uses Australian Olympian Steve Moneghetti’s signature fartlek—is his version of a modified tempo run. “I like doing the pickups first to get your body ready for the faster finish,” he says. “This makes the first 10 minutes easier rather than starting from a jog and trying to rev up the pace.”

RELATED: 9 Ways To Fartlek

Warm-up
10 min easy

Main Set
2×15 sec hard/15 sec easy
2×45 sec hard/45 sec easy
1×45 sec hard/45 sec easy
2×30 sec hard/ 30 sec easy
2×15 sec hard/15 sec easy

Jog 5 min

30 min build 10-10-10
10 min at Ironman effort
10 min at 70.3 effort
10 min at best effort

Cool-down
Jog until you reach 60 total minutes

More one-hour workouts.

FILED UNDER: Run / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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