Shared workout · Running
North Bend 30K Race
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THE WORKOUT, STEP BY STEP
RUNNING
North Bend 30K Race
Trail-race execution plan; mobility and fueling cues noted, with HR targets based on fatigue management.
WARMUP8 min
Very easy jog/walk plus mobility; 8–12 min.
ACTIVE30 minTarget: HR 121-134 bpm
First 30–45 min: deliberately conservative; hike steep climbs early.
ACTIVEOpenTarget: HR 145-150 bpm
Middle: sustainable steady effort; avoid prolonged work near VT2 159 bpm. Fuel 60–75 g carbohydrate/hour with fluids/electrolytes, beginning in first 30 min.
INTERVALOpen
Final third: increase only if breathing and mechanics are controlled and fueling is on track; hike steep grades as needed.
COOLDOWN5 min
Walk 5–10 min.
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