Pre-Race Shake-Out Run

Workout - Pre-Race Shake-Out Run

• 10min @ 6'15''/km
• 6.4km @ 6'15''/km
• 5min @ 7'00''/km

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Intro: This video from Run4Adventure covers the INOV8 Chamonix Shakeout Run 2024, a useful example of race-day warm-up strategy. The summary below walks through the essentials. Watch the full video for added context.

Key points:

• The shake-out is a 4-mile (about 6.4 km) run on flat terrain, designed to wake the muscles up and calm pre-race nerves.
• The route heads along the river, loops back through town, and finishes at a local track where runners typically stop for photos.
• Stay alert at road crossings and be mindful of other runners on the shake-out.
• After finishing, grab a complimentary Moody coffee and enter the raffle for prizes.

Workout example:

4-mile (6.4 km) shake-out run
- Warm-up: 5-10 min easy jog
- Main set: steady, comfortable pace (conversational) for the full 4 mi, flat terrain
- Cool-down: 5-10 min easy jog or walk back to the start
- Finish with a coffee break and optional photo at the track.

Adjust the distance or pace based on what fits your current training.

Closing note: Try this shake-out run, adjusting the distance and pace in your Pacing app to match your current fitness level. Stick around for the post-run coffee.

References

• Run4Adventure x INOV8 Chamonix Shakeout Run 2024 | Wonderful People, Giveaways, Demo Shoes & Coffee! - YouTube (YouTube Video)