Nikki Hiltz's Race Sharpening

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

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Intro: here’s what you need from Emma Abrahamson’s “NIKKI HILTZ: Tune Up Workout for the USATF Outdoor Championships Pt. 2.” We’ll walk you through it. Check the full video for the rest.

Key points

• The 2 × 800 m uses split pacing: a strong first 400 m and a controlled second half.
• Jog 400 m between the two 800 m reps.
• After that, switch to spikes and run 3 × 200 m at goal 1500 m pace, with 2-minute recovery jogs.
• Heat adaptation is a 20-minute infrared sauna after the workout.
• Strategy: treat the opening 400 m of each 800 m as a “tossed” effort (short, sharp) and the back half as “settled” (dialed back) to mimic the race.

Workout example

1. Warm-up: 10 min easy plus dynamic leg work.
2. 2 × 800 m:
   • First 400 m: above goal race pace (about 5% faster than 1500 m target).
   • Next 400 m: even and controlled.
   • 400 m jog recovery.
   • Run the second 800 m with the same split.
3. Switch to spikes for 3 × 200 m at 1500 m pace, 2 min easy between reps.
4. Cool-down: 5-10 min easy, then 20 minutes in an infrared sauna for heat adaptation.

Closing note: run through this and adjust paces to your fitness in the Pacing app.

Watch Emma Abrahamson’s full video for the coaching context.

References

• NIKKI HILTZ: Tune Up Workout for the USATF Outdoor Championships Pt. 2 - YouTube (YouTube Video)