Peachtree Prep: Steady State Hill Finish

Workout - Peachtree Prep: Steady State Hill Finish

• 10min @ 12'00''/mi
• 0.0mi @ 7'25''/mi
• 0.0mi @ 7'52''/mi
• 10min @ 13'00''/mi

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A breakdown of Typical Training Run with Judy | Peachtree Prep #8, led by Emma Abrahamson. The video has plenty of detail. Here’s how to put this run into practice today.

Key points

• A comfortable 4-6 mile outing that builds aerobic base before race-focused workouts.
• Open with dynamic activation (high-knees, leg swings) to prep your muscles.
• Steady effort at about 7:20-7:30 per mile (around 11:45 min/km), slow enough to sustain while still working the aerobic system.
• A gentle incline in the final mile adds a light strength component without overloading your legs.
• Mental side: stay upbeat through distractions (weather, soreness) and focus on the finish.

Workout example

1. Dynamic warm-up: 5 min easy jogging with high-knees, butt-kicks, and leg swings.
2. Run 5 miles at 7:20-7:30 per mile. Hold a conversational effort. If you feel strong, lean toward the quicker end.
3. Hill segment: in the final mile, find a short hill and hold the same effort as the gradient rises (expect roughly 7:45-8:00 on the climb).
4. Cool-down: 2-3 min of easy jogging or walking.

Practical tips

• A GPS running watch or the Pacing app tracks per-mile pace in real time.
• If you’re sore or conditions are tough (pollen, humidity), keep the run relaxed.
• Adjust mileage between 4-6 mi depending on readiness that day.

Closing note Try this 5-mile steady run and fine-tune the paces in the Pacing app. A useful session for keeping routine and prepping for the Peachtree Road Race.

References

• Typical Training Run with Judy | Peachtree Prep #8 - YouTube (YouTube Video)