A Classic Cutdown: A Perfect Workout No Matter the Season

by GRP Runner Jess Scheriff

Jess graduated from Iona where she was a four-time Metro Atlantic Athletic Conference champion and multi-time NCAA D1 Championship qualifier in the steeplechase and cross country. Originally from Long Island, she moved to Denver after graduation and works remote as a full-time Litigation Paralegal. Jess recently went to the hardware store, got supplies, and built her own steeplechase barrier in her backyard. As a part of GRP Run, Jess is a passionate member of the athlete sustainability committee.

Jess running a cutdown workout to help sharpen up for a 3000m steeplechase race in June.

Whether you are fine-tuning some speed for a fast summer 5k, building up volume for a fall half marathon, or just getting back into it after a much-needed training break, a mile cutdown could be a great workout to add to your toolbox! 

Following a full warmup, (10-20 minutes of easy running, some drills, and strides), hop on your local track and get ready to rip! 

If you don't have access to a track that’s fine! Look for a marked road or bike path, use a GPS watch or just run for time based off your goal race pace.

The workout:

1600m (4 laps on the track/1.0 mile~) jog/rest
1200m (3 laps on the track/0.75 mile~) jog/rest
800m (2 laps on the track/0.5 mile~) jog/rest
400m (1 lap on the track/0.25 mile~) jog/rest
200m (1/2 lap on the track/0.12 mile~) 

Start off by running the 1600m repeat at your lactate threshold pace (around 88% of your max heart rate or a pace that feels comfortably fast). Then run each repeat at a slightly faster pace than the last. The glory of a workout like this is that you can adjust the variables to fit your needs! Looking to build on strength? Slow down the repeat paces and shorten the recovery jogs. Take 1-2 minutes of recovery/jog rest to keep the intensity of the workout elevated. You can even add multiple sets if you’d like! 

Want to work on your speed? Try to push the repeats faster and take longer recovery jogs to bring your heart rate back down. Start off around 10k race pace and work down to around 80% of your top speed. Since you are trying to hit faster times, take 2-4 minutes of recovery/jog rest to feel slightly more refreshed going into the next rep. 

Finish off the workout with an easy 10–20-minute jog to cool down and there you have it—a classic cutdown!