Hey endurance fans!
This week's R-U-N & fun workout is brought to you by Blair Bronson, RD, Coach and worlds #1 husband...
This week we look to dial in the pacing for race day, with a little thing we like to call Steady-State Race Pace Repeats: a study on form across the fatigue curve.
10 min jog
5-10 min drills, dynamic stretching
4 x 30-second build w/30-second recovery
1-mile at race pace
3-minute recovery jog
Duration and number of repeats can be set depending on current fitness and training level. Recommend building up to at least 50% of your race distance. Example if training for a long course with a 13.1-mile run, do at least 6 repeats logging 6 miles at race pace.
Workout Goal: Focus on maintaining form and pacing throughout the workout, dialing into what the pacing feels like with varying levels of fatigue.
Bonus Strategy: Come into this workout off of a bike ride and practice your race-day nutrition throughout. For example, we'll be having Hammer Nutrition products on race course, including HEED Sports Drink and Hammer Gels; practice and find out what works best for you!
Feel free to reach out with any questions: firstname.lastname@example.org
Now, get out & get after it!
~ Coach Blair