Peachtree Prep Endurance Run

Workout - Peachtree Prep Endurance Run

• 10min @ 6'30''/km
• 14.5km @ 5'45''/km
• 3 lots of:
  • 45s @ 4'30''/km
  • 1min 30s rest
• 10min @ 7'00''/km

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Intro

Emma Abrahamson’s “9 MILE RUN (2 weeks out) | Peachtree Prep #10” is worth a watch. Here’s what you need to run this workout today, with the full video filling in the rest.

Key points

• Community training: Emma joins an ATC “In-Training” session in Atlanta, a 9-mile loop with aid stations and a group atmosphere.
• Pre-run fuel: a big oatmeal bowl, coffee, and plenty of water before a longer run.
• Pacing: run responsibly, drink regularly, and take in the experience.
• Strength work: 2-4 hill repeats after the main run to build power. Keep the pace relaxed enough that you can finish.
• Know the course: around mile 3 (the 5k mark) you hit “Cardiac Hill”, a short punchy climb that’s good for practicing uphill pacing.

Workout example

Here’s how to structure your own version.

• Warm-up: a few minutes of easy jogging.
• Main workout: about 9 miles (14.5 km) at an easy, conversational pace.
• Hydration stations: grab water or Powerade every 2-3 miles (most organized runs have plenty of checkpoints).
• Hill repeats: 2-4 short climbs (around 30-45 seconds each), with an easy jog or walk back down. Scale to your fitness.
• Wrap-up: 5-10 minutes of light jogging or walking.

Practical tips

• Eat breakfast 1-2 hours before you start. Oatmeal and coffee with water works well.
• Use the aid stations. Hydration matters in warm, humid conditions.
• Run the main portion at a comfortable effort, especially if you did harder work earlier in the week.
• New to hill repeats? Start with 2 and build from there.
• Enjoy the group, take care of yourself, and look forward to the Peachtree Road Race.

Closing note

Take this 9-mile run out, adjust the distance or hill work to your current fitness, and log it in the Pacing app. Stay hydrated and have fun with the Peachtree Road Race ahead.

References

• 9 MILE RUN (2 weeks out) | Peachtree Prep #10 - YouTube (YouTube Video)