Peachtree Prep Endurance Run

Workout - Peachtree Prep Endurance Run

• 10min @ 6'30''/km
• 14.5km @ 5'45''/km
• 3 lots of:
  • 45s @ 4'30''/km
  • 1min 30s rest
• 10min @ 7'00''/km

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Intro

Emma Abrahamson’s 9 MILE RUN (2 weeks out) | Peachtree Prep #10 is worth watching. Here’s what you need to know to run this workout today — check the full video for complete context and details.

Key Points

• Community-powered training: Emma participates in an ATC “In‑Training” session around Atlanta, covering a 9‑mile loop complete with aid stations and an encouraging group atmosphere.
• Pre-run fuel: She starts with a substantial oatmeal bowl, coffee, and plenty of water—ideal preparation for a longer run.
• Pace and awareness: The focus stays on running responsibly, drinking regularly, and soaking in the experience.
• Strength work: Follow the main run with 2‑4 hill repeats to build power; keep the pace relaxed enough to see the run through to the end.
• Know the course: Around mile 3 (the 5 k mark), you’ll encounter the notorious “Cardiac Hill”—a short, punchy climb that’s perfect for practicing uphill pacing.

Workout Example

Here’s how to structure your own version:

• Warm‑up: A few minutes of easy jogging.
• Main workout: Roughly 9 miles (14.5 km) at an easy, conversational pace.
• Hydration stations: Grab water or Powerade every 2‑3 miles (most organized runs have plenty of checkpoints).
• Hill repeats: 2‑4 short climbs (each around 30‑45 seconds) followed by an easy jog or walk down. Scale this based on where you are fitness-wise.
• Wrap-up: 5‑10 minutes of light jogging or walking.

Practical Tips

• Plan your breakfast for 1‑2 hours before you start (oatmeal and coffee pair nicely with water).
• Use the aid stations—hydration is crucial in warm, humid conditions.
• Run the main portion at a comfortable effort, especially if you’ve done harder work earlier in the week.
• Trying hill repeats for the first time? Start with 2 and add more as your fitness improves.
• Embrace the social element, take care of yourself, and look forward to the Peachtree Road Race coming up! 🚀

Closing Note

Take this 9‑mile run out for a spin, adjust the distance or hill work to fit your current fitness, and log it in the Pacing app. Stay hydrated, soak up the experience, and enjoy the Peachtree Road Race ahead!

References

• 9 MILE RUN (2 weeks out) | Peachtree Prep #10 - YouTube (YouTube Video)