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
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: TheGingerRunner shared an excellent video called WE RAN AROUND THE WORLD! - The 2020 Ginger Runner Global Run Recap. We’ve summarized the key workouts and challenges so you can start using them right away. Watch the full video for additional context and inspiration.
Key Points:
- GRGR is a 7‑day virtual challenge combining runs, cross‑training, and playful “surprise” workouts to keep you active and motivated.
- The week spans seven different themes: scenic runs with a guide angle, multi-sport days, speed-focused sessions, GPS art projects, scavenger hunts, hill repeats, and a final big mileage day.
- Feel free to borrow these concepts for your own training—choose whatever fits your week and adjust distances or effort levels to match your fitness.
Workout Example:
- Day 2 – Tuesday Try Day (Tri‑sport):
- Yoga – 30 min of easy stretching to build range of motion.
- Bike – 30 min at a steady spin on pavement or a trainer.
- Run – 6–8 mi (≈9.6–12.9 km) at an easy-to-moderate effort (the video captures a conversational pace, no splits needed).
- Day 3 – Workout Wednesday (Fast 10K):
- Trail 10K (≈6.2 mi / 10 km) with ~800 ft (≈240 m) climbing. Target: sub-60 minutes. The video shows 57:40. To understand pacing strategy and structured plans for this distance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. The same principles that sharpen 10K fitness transfer to shorter distances—read Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for related drills.
- Day 6 – Vert Day (Hill Repeats):
- Warm up, then tackle a 1.5‑mi (≈2.4 km) out‑and‑back route gaining ~800 ft (≈240 m).
- Complete as many repeats as you can in 2 hours, aiming for ~3 k‑ft of cumulative climbing. Hill repeats are a proven and demanding way to build strength. Get deeper insight into the physiology and additional high-intensity routines via 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 showcase a local favorite—snap a photo or short clip to share.
- Strap on a GPS device or use your phone to track elevation on vert day; set a timer for 2 hours and count each rep.
- For GPS‑art, draw a simple shape (circle, logo) on your watch beforehand and trace it on an open field.
- Scale the mileage to where you are now: if 6‑8 mi feels like too much, drop to 3‑4 mi and keep the three-workout format.
- Track sessions in the Pacing app to monitor weekly volume and dial in your own paces.
Closing Note: Try out a few of these GRGR workouts—layer in yoga or cycling, have fun with GPS art or treasure hunts, and tailor everything to your current fitness using the Pacing app. Keep running, stay connected to the global running community, and enjoy the process.