MCC Final Tune-Up

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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Intro: Flora Beverley’s FINAL TRAINING SESSION AND PACKING FOR MCC. Here are the key elements so you can run the workout. Watch the full video for context.

Key points:

• Taper week strategy: hold race-pace intensity while reducing distance.
• Interval focus: three 1 km repeats at around 4:15/km (10k race pace) with 2 min easy jog between.
• Warm-up and cool-down: 2.5 km easy before and after.
• Gear for a 40 km mountain race: 1 L water split between two 500 ml flasks, emergency blanket, whistle, chafe cream, SPF30 or SPF50, transition lenses, rain jacket, trail footwear, trekking poles for technical descents, and compact nutrition (biodegradable energy chews, electrolyte drink with ginger, standard energy gels).

Workout example:

1. Warm-up: 2.5 km easy (around 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 (around 10 min).

Total distance: 9 to 10 km.

Practical tips:

• Hold 4:15/km steadily. If you naturally run faster, dial back effort in recovery.
• Test your race-day setup during this session: poles, footwear, jacket wind resistance.
• Store nutrition in reusable, compostable pouches to cut pack weight and waste.

Closing note: Run this taper-week session and adjust paces and recovery in the Pacing app.

References

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