Late-Race Strength Cut-Down

Workout - Late-Race Strength Cut-Down

• 0.0mi @ 12'00''/mi
• 0.0mi @ 7'30''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 6'30''/mi
• 0.0mi @ 5'30''/mi
• 0.0mi @ 13'00''/mi

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Intro: The Running Channel shared a solid workout strategy with Prevent Race Fatigue With This Workout! | Workout Of The Month. We’ve outlined the essentials below so you can get started right away. Watch the full video for more detailed coaching notes.

Key Points:

• One unbroken effort where every pace is anchored to your threshold speed.
• Start with 2 miles of warm‑up at 70‑80% of your threshold pace.
• Next is a 4‑mile cut‑down segment—each mile accelerates beyond the last, starting near threshold and finishing well above it.
• Your body learns to accelerate when tired, the exact capacity needed to hold pace through a race’s final miles.
• Works across any distance: 5K, 10K, half‑marathon, or marathon training.

Workout Example:

1. Warm‑up: Begin with 2 miles at 70‑80% of threshold pace.
2. Cut‑down effort (4 mi):
   • Mile 1: Start near threshold pace (≈100%)—target ~6:00 per mile, adjusted to your fitness level.
   • Mile 2: Pick up roughly 10 seconds (≈5:50 per mile).
   • Mile 3: Drop another 10 seconds (≈5:40 per mile).
   • Mile 4: Close strong, 10 seconds quicker than mile 3 (≈5:30 per mile).
3. Cool‑down: End with 0.5‑1 mile of easy jogging or walking. Paces scale to your threshold—use the Pacing app to dial in your personal numbers.

Closing Note: Try this cut‑down workout and see how it strengthens your ability to finish fast. Adjust the pace steps based on your current fitness, and track your sessions in the Pacing app as you progress. Happy running!

References

• Prevent Race Fatigue With This Workout! | Workout Of The Month - YouTube (YouTube Video)