GRGR Vert Day Repeats
Workout - GRGR Vert Day Repeats
- 15min @ 6'40''/km
- 8 lots of:
- 1min 15s @ 5'00''/km
- 1min rest
- 12min @ 7'30''/km
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Intro: TheGingerRunner shared WE RAN AROUND THE WORLD! - The 2020 Ginger Runner Global Run Recap. We’ve summarized the workouts so you can use them right away. Watch the full video for context.
Key points:
- GRGR is a 7-day virtual challenge combining runs, cross-training, and “surprise” workouts.
- The week has seven themes: scenic guided runs, multi-sport days, speed sessions, GPS art, scavenger hunts, hill repeats, and a final big mileage day.
- Borrow what fits your week and adjust distances or effort to your fitness.
Workout example:
- Day 2, Tuesday Try Day (tri-sport):
- Yoga: 30 min of easy stretching for range of motion.
- Bike: 30 min at a steady spin on pavement or a trainer.
- Run: 6-8 mi (about 9.6-12.9 km) at easy-to-moderate effort (conversational, no splits needed).
- Day 3, Workout Wednesday (fast 10K):
- Trail 10K (about 6.2 mi / 10 km) with around 800 ft (240 m) climbing. Target: sub-60 minutes. The video shows 57:40. For pacing strategy and structured plans, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. The same principles transfer down. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for related drills.
- Day 6, Vert Day (hill repeats):
- Warm up, then take a 1.5-mi (about 2.4 km) out-and-back gaining around 800 ft (240 m).
- Run as many repeats as you can in 2 hours, aiming for about 3,000 ft of cumulative climbing. For more on hill physiology and high-intensity routines, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Day 7, free-for-all: run as many miles as you can in a single outing to contribute to the global total (24,901 mi).
Practical tips:
- Treat the “tour-guide” run as a chance to show off a local favorite. Snap a photo or short clip to share.
- Use a GPS device or your phone to track elevation on vert day. Set a 2-hour timer and count reps.
- For GPS art, draw a simple shape (circle, logo) on your watch beforehand and trace it on an open field.
- Scale mileage to where you are. If 6-8 mi is too much, drop to 3-4 mi and keep the three-workout format.
- Track sessions in the Pacing app to monitor volume and dial paces.
Closing note: Try a few GRGR workouts. Layer in yoga or cycling, have fun with GPS art or treasure hunts, and tailor everything to your fitness in the Pacing app.