Pre-Race Shakeout Run

Workout - Pre-Race Shakeout Run

• 805m @ 12'00''/mi
• 6.4km @ 10'00''/mi
• 8 lots of:
  • 300m @ 6'30''/mi
  • 1min rest
• 805m @ 13'00''/mi

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Intro

Run4Adventure shared a UTMB shakeout run - WOW, what a turnout! Here’s a breakdown adapted so you can run this session before your race. The full video has more.

Key points

• Purpose: a relaxed, community-focused shake-out run to prep both body and mind for UTMB race weekend.
• Route: about 4 miles (6.5 km) of easy running along the river, followed by a few laps around a scenic track with views of Mont Blanc.
• Intensity: steady, conversational rhythm. Skip the racing instinct. Connect with other runners, soak in the views, and build confidence without pushing.
• Optional repeats: 8 short repeats on the track (about 300 m each, not a full lap) at a comfortable, easy effort. Light “mile-reps” with short recovery jogs or walks between.
• Social element: coffee at Moody’s afterward.

Workout example

1. Warm-up: 0.5 mi easy jog.
2. Main set: 4 mi steady run (easy conversational pace).
3. Optional track work: 8 x 300 m repeats at comfortable effort, with 1-minute easy jog or walk recovery.
4. Cool-down: 0.5 mi easy jog back.
5. Post-run: coffee at Moody's.

Adjust distances or repeat counts to your fitness and what the Pacing app recommends.

Closing note

Try this shake-out before your next race, and tailor paces and repeats in the Pacing app.

References

• UTMB shakeout run - WOW, what a turnout! | Run4Adventure - YouTube (YouTube Video)