Pre-Race Shake-Out Run

Workout - Pre-Race Shake-Out Run

• 10min @ 7'30''/km
• 5.6km @ 6'30''/km
• 5min rest

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/prerace-shakeout-run-8cd3b011

Don’t have the app? Copy the reference above,
to import the workout after you install it.

“Chamonix Shake Out Run before the TDS at UTMB” from Run4Adventure is worth a watch. Here’s the core of the workout so you can run it yourself. Watch the full video for the rest.

Key points:

• A 3.5-mile (about 5.6 km) steady run around the Chamonix river track to loosen your legs before the midnight TDS start.
• Relaxed loops at a comfortable steady pace, no intervals.
• A chance to meet other racers and settle pre-race nerves.
• Bring water and a light snack. Consistent effort over speed.

Workout example:

1. Warm up with an easy 5-minute jog around the campsite.
2. Run 3.5 miles (about 5.6 km) on the Chamonix track at a steady, conversational pace (roughly 65-75% of max HR).
3. Loop it again for ~7 miles if you want, keeping the pace relaxed.
4. Cool down with a 5-minute walk, rehydrate, sort your gear for the midnight start.

Closing note: run this session before your next major race. Adjust the distance or pace in the Pacing app to your fitness.

References

• CHAMONIX SHAKE OUT RUN before the TDS at UTMB | Run4Adventure - YouTube (YouTube Video)