FINAL TRAINING SESSION AND PACKING FOR MCC - Flora Beverley

Intro: This is a quick summary of FINAL TRAINING SESSION AND PACKING FOR MCC from Flora Beverley. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Taper week strategy: keep intensity high but cut total volume to stay fresh and avoid fatigue before the race.
• Interval focus: 3 × 1 km repeats at roughly 4:15 /km (a 10 k pace) with 2 min easy recovery jogs between each.
• Warm‑up & cool‑down: 2.5 km easy run before and after the intervals to keep legs moving without over‑loading.
• Gear checklist: concise mandatory kit for a 40 km mountain race – water (1 L in 2 × 500 ml flasks), medical blanket, whistle, anti‑chafing cream, SPF30/50, photo‑chromic sunglasses, waterproof jacket, trail shoes, pole support for descents, and lightweight nutrition (biodegradable energy blocks, ginger‑based electrolytes, simple gels).

Workout Example:

1. Warm‑up: 2.5 km easy (≈10 min).
2. Interval 1: 1 km at 4:15 /km.
3. Recovery: 2 min easy jog.
4. Interval 2: 1 km at 4:15 /km.
5. Recovery: 2 min easy jog.
6. Interval 3: 1 km at 4:15 /km.
7. Cool‑down: 2.5 km easy (≈10 min). Total distance ≈ 9–10 km.

Practical Tips:

• Stick to the 4:15 /km target; if you’re faster, keep it easy on the recovery minutes.
• Use the session to test race‑day gear (poles, shoes, jacket) in windy conditions.
• Pack nutrition in reusable, biodegradable containers to stay light and eco‑friendly.

Closing Note: Give this taper‑week interval a go, then tweak the paces or recovery in the Pacing app to match your own fitness. You’ll arrive at race day feeling sharp, confident, and fully equipped. Happy running!

References

• FINAL TRAINING SESSION AND PACKING FOR MCC - YouTube (YouTube Video)

Workout - MCC Final Tune-Up

• 2.5km @ 6'00''/km
• 3 lots of:
  • 1.0km @ 4'15''/km
  • 2min rest
• 2.5km @ 6'00''/km

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