Cody Waite

EPC Tips – Race Day Tempo / Speed Run

Get your run ready for race day with this tempo/speed run combo.

This is a great run session that prepares you for the specific demands of the race day run for Olympic, Half-Iron, and XTERRA events. It starts with an easy warm-up, followed by a set of 2-4 intervals of ‘race pace’ running. For short-course and XTERRA running, shoot for 2-3 race pace intervals, for long-course build up to 4 race pace intervals. After the race pace set, take a short recovery jog to stay on top of hydration/fueling. Then jump into the second set of intervals; this time ran at the fastest pace you can manage with good form. Build these repeat efforts to dial in your ability to really dig deep at the end of the run and finish strong!

I’ll be honest, this is not a fun run. It hurts…but it will build big time confidence and fitness heading into your goal events.

WARM-UP: 5:00 dynamic warm-up/walk
– 5-10:00 easy run

MAIN SET: 2-4x[10:00 race pace, 2-3:00 easy walk/jog]
– 5:00 easy
– 4-6x[1:00 FAST!, 1:00 walk/jog]

WARM-DOWN: 5-10:00 easy run
– 5:00 walk
– (60-90 minutes total time)

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his Group Coaching programs for 2014.