NIKKI HILTZ: Tune Up Workout for the USATF Outdoor Championships Pt. 2 - Emma Abrahamson

NIKKI HILTZ: Tune Up Workout for the USATF Outdoor Championships Pt. 2 - Emma Abrahamson

Intro: This is a quick summary of NIKKI HILTZ: Tune Up Workout for the USATF Outdoor Championships Pt. 2 from Emma Abrahamson. 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 session is built around a 2 × 800 m race‑simulation with progressive pacing (fast first 400 m, settle the second 400 m).
  • After the first 800 m, Nikki jogs the remaining 400 m, then repeats the second 800 m.
  • She swaps into spikes for a short 3 × 200 m effort at race‑pace to sharpen leg turnover.
  • A 20‑minute infrared sauna session is added for heat‑acclimation before the championships.
  • Practical tip: treat the first half of each 800 m as “tossed” (short, fast) and the second half as “settled” (controlled) to mimic race‑day effort.

Workout Example:

  1. Warm‑up – 10 min easy jog + dynamic leg swings.
  2. 2 × 800 m:
    • 0‑400 m: fast, just above race‑pace (≈ 5 % faster than 1500 m goal).
    • 400‑800 m: settle into a steady, controlled pace.
    • 400 m jog recovery.
    • Repeat for second 800 m.
  3. Switch to spikes and run 3 × 200 m at target 1500 m race pace, 2 min easy jog between reps.
  4. Cool‑down – 5‑10 min easy jog, finish with a 20‑minute infrared sauna session for heat acclimation.

Closing Note: Give this tune‑up a go and tweak the paces to match your own training zones in the Pacing app. You’ll feel race‑ready and stronger on race day—so lace up, hit the track, and enjoy the progress!

Remember to watch Emma Abrahamson’s full video for the complete context and extra behind‑the‑scenes tips.

References

Workout - Nikki Hiltz's Race Sharpening

  • 12min @ 8'00''/km
  • 2 lots of:
    • 400m @ 3'25''/km
    • 400m @ 3'43''/km
    • 2min rest
  • 3 lots of:
    • 200m @ 3'43''/km
    • 2min rest
  • 12min @ 8'00''/km
Ready to start training?
If you already having the Pacing app, click try to import this workout:
Try in App Now
Don’t have the app? Copy the reference above,
to import the workout after you install it.
Download Pacing in the App Store Download Pacing in the Play Store

More Running Tips

Mastering Interval Workouts: Speed, Heat, and Cold Strategies

This collection dives deep into interval‑based speed training, offering concrete workouts for everything from scorching summer miles to icy winter runs, and explains how to tweak intensity, rest, and route choices to stay safe and effective. It also highlights practical tips for pacing, hydration, and race‑day tactics that let runners take charge of their own progress, while subtly showing how a smart pacing app can auto‑generate personalized zones, adapt plans to weather, and deliver real‑time audio cues to keep you in the right effort zone.

Read More

Mastering Ultramarathon Pacing: Elite Insights for DIY Training

Across a series of iRunFar interviews, top ultrarunners reveal how precise pacing, nutrition timing, and mental rhythm separate podium finishes from costly blow‑ups in 100‑k and 100‑mile events. Their stories illustrate the value of real‑time feedback, adaptive workout plans, and zone‑based training—exactly the tools a personalized pacing app can deliver to help runners become their own coach and shave minutes off their next race.

Read More

Mastering Marathon Pace: Inside Reid Coolsaet’s Elite Race Strategies and Training

These articles chronicle Canadian marathon star Reid Coolsaet’s journey from training highs and injury recoveries to record‑challenging performances in Fukuoka, Berlin, Rotterdam and beyond. They break down his weekly mileage, split analysis, pacing tactics, and race‑day decision‑making, offering concrete lessons for runners who want to structure their own training and hit target paces. By illustrating how elite athletes fine‑tune intensity zones and adapt on the fly, the collection naturally highlights how a personalized pacing app can deliver real‑time feedback, adaptive plans, and custom workouts to help anyone become their own coach.

Read More

Ready to Transform Your Training?

Join our community of runners who are taking their training to the next level with precision workouts and detailed analytics.

Download Pacing in the App Store Download Pacing in the Play Store