Pre-Race Shakeout Run
Workout - Pre-Race Shakeout Run
- 805m @ 12'00''/mi
- 6.4km @ 10'00''/mi
- 8 lots of:
- 300m @ 6'30''/mi
- 1min rest
- 805m @ 13'00''/mi
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Intro
Run4Adventure shared a fantastic UTMB shakeout run - WOW, what a turnout! Below is a breakdown of what they covered, adapted so you can run this session before your race. The full video contains additional context and details worth exploring.
Key Points
- Purpose: A relaxed, community-focused shake‑out run designed to prep both body and mind for the UTMB race weekend.
- Route: Approximately 4 miles (≈6.5 km) of easy running along the river, followed by a few laps around a scenic track with stunning views of Mont Blanc.
- Intensity: Maintain a steady, conversational rhythm—skip the racing instinct. Use this run as a chance to connect with other runners, soak in the views, and build confidence without pushing.
- Optional Repeats: Want some light speed work? Try 8 short repeats on the track (roughly 300 m each, not a full lap). Run them at a comfortable, easy effort—think of them as relaxed “mile‑reps” with short recovery jogs or walks between each.
- Social Element: Wrap up with coffee at Moody’s afterward to swap stories with fellow runners.
Workout Example
1. Warm‑up: 0.5 mi easy jog to get moving.
2. Main set: 4 mi steady run (easy conversational pace).
3. Optional track work: 8 × 300 m repeats at a comfortable effort, with 1‑minute easy jog or walk recovery (keep it light—no time trial pressure).
4. Cool‑down: 0.5 mi easy jog back to the finish.
5. Post‑run: coffee & chat at Moody's (optional but highly recommended!).Adjust distances or repeat counts to fit your current fitness and what the Pacing app recommends for you.
Closing Note
Test out this relaxed shake‑out before your next race, and tailor the paces and repeats in the Pacing app to match your needs. Enjoy the run, stay safe, and keep running!