Goal-Pace Reps

Longer warm-up before hard efforts — your engine needs to be fully online before the first hard rep.

Leg swings, walking lunges, high knees, butt kicks, A-skips, carioca.

Build to ~90% over 20 s, float the last few steps, walk back to full recovery. Primes your legs for fast running.

Lock into exact 18:45 race pace so it feels controlled and automatic on race day.

💡 Recovery: 60–90 s jog. If goal pace feels frantic, your fitness isn't there yet — keep building, don't force it.

Bring the heart rate down gradually before you stop.

Hands on wall, back leg straight, heel down. Then bend the knee slightly to hit the lower calf (soleus).

Heel on a low step, hips back, flat back, hinge forward until you feel the stretch.

Half-kneeling, tuck the pelvis and press hips forward. Huge for runners who sit all day.

Standing, pull heel to glute, knees together, stand tall.

Seated or lying, ankle over opposite knee, gently pull the thigh in.