First day CHAMONXX traditions | Being back in the town we love so much - Run4Adventure

Intro: This is a quick summary of First day CHAMONIX traditions | Being back in the town we love so much from Run4Adventure. 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:

• The duo kicks off their Chamonix visit with the iconic Vertical Kilometer (VK) route – a steep, ~1 km vertical gain trail that takes about 30 minutes at a steady effort.
• They stress “shocking the system” to adapt to thinner air and higher elevation, using ladders and cable‑handrails on technical sections.
• Mid‑run they pause for a short jail (break) before powering to the summit, noting breathing and heart‑rate regulation.
• After the VK they schedule a 4‑mile Shake‑Out run along the river (easy, conversational pace) and finish the day with coffee, pastries, and a mountain‑view lunch.
• Practical tips include: start with a relaxed, steady effort, use handrails on steep parts, take brief walking breaks to reset breathing, and refuel with carbs before the descent.

Workout Example:

1. Warm‑up – 5 min easy jog on flat ground.
2. Vertical Kilometer Run –
   • Run the VK route (≈1 km vertical gain, ~30 min total).
   • Keep a steady, aerobic effort (≈70‑75 % max HR).
   • On ladders/steep sections, use the metal handrails or cables and take a short walking break if needed.
   • Focus on controlled breathing: inhale through the nose, exhale through the mouth.
3. Cool‑down – 5‑10 min easy jog back to the start.
4. Optional Shake‑Out – 4 mi (≈6.4 km) on flat river trail at a relaxed, conversational pace.

Closing Note: Grab your shoes, hit the vertical‑kilometer route in Chamonix (or a similar steep climb near you), and finish with a gentle shake‑out run. Adjust the paces to match your current fitness in the Pacing app, and enjoy the mountain views and post‑run coffee. Have fun and keep on running!

References

• First day CHAMONIX traditions | Being back in the town we love so much | Run4Adventure - YouTube (YouTube Video)

Workout - Chamonix VK System Shock

• 7min @ 6'30''/km
• 30min @ 5'30''/km
• 7min @ 7'00''/km

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