MCC Final Tune-Up

Workout - MCC Final Tune-Up

• 2.5km @ 6'00''/km
• 3 lots of:
  • 1.0km @ 4'15''/km
  • 2min rest
• 2.5km @ 6'00''/km

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Intro: Flora Beverley’s FINAL TRAINING SESSION AND PACKING FOR MCC is worth watching. This breakdown distills the key elements so you can run this workout right now, though definitely watch the full video to get the complete picture.

Key Points:

• Taper week strategy: Maintain race-pace intensity while reducing overall distance—this keeps your body sharp without accumulating fatigue heading into race day.
• Interval focus: Three 1 km repeats at approximately 4:15 /km (10 k race pace) with 2 minutes of easy jogging between efforts.
• Warm‑up & cool‑down: Run 2.5 km easy before and after intervals to activate your legs without adding unnecessary load.
• Gear checklist: Essential equipment for a 40 km mountain race—1 L water split between two 500 ml flasks, emergency blanket, whistle, chafe prevention cream, SPF30 or SPF50, transition lenses, rain jacket, appropriate trail footwear, trekking poles for technical descents, and compact nutrition (biodegradable energy chews, electrolyte drink with ginger, standard energy gels).

Workout Example:

1. Warm‑up: 2.5 km easy (approximately 10 minutes).
2. Interval 1: 1 km at 4:15 /km.
3. Recovery: 2 minutes easy jog.
4. Interval 2: 1 km at 4:15 /km.
5. Recovery: 2 minutes easy jog.
6. Interval 3: 1 km at 4:15 /km.
7. Cool‑down: 2.5 km easy (approximately 10 minutes). Total distance: 9–10 km.

Practical Tips:

• Hold the 4:15 /km pace steadily; if you naturally run faster, dial back effort during recovery segments.
• Test your race-day setup during this session—poles, footwear, wind resistance from your jacket—in actual weather conditions.
• Store nutrition in reusable, compostable pouches to keep pack weight down and reduce environmental impact.

Closing Note: Run through this taper-week interval session, then adjust the paces or recovery windows in the Pacing app to fit your current fitness level. You’ll arrive at the starting line feeling quick, self-assured, and ready to go. Enjoy the run!

References

• FINAL TRAINING SESSION AND PACKING FOR MCC - YouTube (YouTube Video)