Late-Race Strength Cut-Down

Workout - Late-Race Strength Cut-Down

• 0.0mi @ 12'00''/mi
• 0.0mi @ 7'30''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 6'30''/mi
• 0.0mi @ 5'30''/mi
• 0.0mi @ 13'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/laterace-strength-cutdown-d83b61a6

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: The Running Channel shared a solid workout in “Prevent Race Fatigue With This Workout! | Workout of the Month.” The essentials are below. The full video has the coaching notes.

Key points

• One unbroken effort where every pace is anchored to your threshold.
• 2 miles of warm-up at 70-80% of threshold pace.
• A 4-mile cut-down: each mile faster than the last, starting near threshold and finishing well above it.
• The body learns to accelerate when tired, which is what you need to hold pace through the final miles of a race.
• Works for 5K, 10K, half, or marathon training.

Workout example

1. Warm-up: 2 miles at 70-80% of threshold pace.
2. Cut-down (4 mi):
   • Mile 1: near threshold pace (≈100%), about 6:00/mile, adjusted to your fitness.
   • Mile 2: ~10 seconds faster (≈5:50/mile).
   • Mile 3: another 10 seconds (≈5:40/mile).
   • Mile 4: 10 seconds faster than mile 3 (≈5:30/mile).
3. Cool-down: 0.5-1 mile easy jog or walk.

Paces scale to your threshold. Use the Pacing app to set your numbers.

Closing note: try this cut-down workout and see how it builds your ability to finish strong. Track sessions in the Pacing app as you progress.

References

• Prevent Race Fatigue With This Workout! | Workout Of The Month - YouTube (YouTube Video)