Prevent Race Fatigue With This Workout! | Workout Of The Month - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Prevent Race Fatigue With This Workout! | Workout Of The Month from The Running Channel. 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 a single, continuous run with no stops; all paces are set relative to your threshold pace.
Start with a 2‑mile warm‑up at 70‑80 % of threshold.
Follow with a 4‑mile “cut‑down” effort: each mile gets slightly faster, beginning near threshold and finishing faster than threshold.
The workout teaches your body to push harder toward the end of a run, helping you hold pace in the final miles of a race.
Ideal for 5K, 10K, half‑marathon, or marathon training.

Workout Example:

Warm‑up: 2 mi @ 70‑80 % of your threshold pace.
Cut‑down effort (4 mi):
- Mile 1: Start just around threshold (≈100 % of threshold) – aim for ~6:00 min per mile (adjust based on your own threshold).
- Mile 2: Add ~10 seconds faster (≈5:50 min per mile).
- Mile 3: Add another ~10 seconds (≈5:40 min per mile).
- Mile 4: Finish ~10 seconds faster than Mile 3 (≈5:30 min per mile).
Cool‑down: Easy jog or walk for 0.5‑1 mi. All paces are relative; replace the times with your own threshold‑based paces using the Pacing app.

Closing Note: Give the Long Run Cut‑Down a go and feel the difference in your race‑day stamina. Adjust the mile‑by‑mile speed increments to match your current fitness, and track the effort in the Pacing app for a personalized experience. Happy running!