Programs and Online Coaching for Runners, Fitness Racing and Hybrid Competitors who want to… RUN, LIFT & COMPETE.
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What Pace Should you be training your runs at for Hyrox?
One of the biggest mistakes I see with First Timers to Hyrox is they are underprepared for the runs - AND RUNNING IS OVER 50% OF THE RACE.
As a run coach it is my mission to help as many athletes as possible feel strong, like they are in the know and that they have the best tools to help them create success in their race. So here is my ‘pace cheat sheet’.
One of the most SUCCESSFUL ways I have found with my clients to achieve the ‘perfect 1km split pace’ is by helping them build and run a 10km race. If you can build your running to race a 10km in the weeks leading up to Hyrox you are going to know EXACTLY what paces you are aiming for on those 1km splits - it’s simple science.
In this cheat sheet I will go through the paces you need to be running your ‘easy runs’, ‘long runs’, ‘tempo runs’ and ‘speed runs’ as you build your training towards your next Hyrox race.
Note: These times are all based on 10km race averages AS THAT IS THE OPTIMAL PACING TO FOLLOW for a new athlete.
Hi, I’m Clare
The approach
All plans - pdf, group or 1-1 - start with an initial test week and finish with a taper week to event. Plans are then periodised in an 8+ week cycle. Phases will explore a combination of aerobic endurance, strength development, threshold development and skill building to help you lay the foundations and centre yourself in the best position for your next race, competition or event.
Setting a Goal for your Race?
I encourage my clients to set a bronze, silver and gold goal. We set these based on how their training and simulations have been going and we make sure that that bronze goal is undoubtedly going to be achieved.
Key things to consider.
One thing I always encourage my clients to do is to stay to the back of their race heat. Start slow to finish fast. Trust me, if you pace correctly you’ll lap everyone who flies out first.
All live time coaching plans are run through Fitr.
Within the app you will have full access to a daily calendar, workout schedule, videos, notes, in app messaging, tracking and more.
*note PDFs are not in Fitr, they are a one time download.
“I have so much love and appreciation to Clare and her rigorous training plan in prep for Hyrox. I really enjoyed the variety of exercises the programme built on and it was great to see such progress over the time. I couldn’t recommend Clare more, she’s a wonderful motivating coach that’s helped me build muscle, speed up my runs and fundamentally complete my first Hyrox in good time. ”
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Over the passed 6months there wasn’t a box that wasn’t ticked all the foundations were laid out now time to build on those. Fantastic coaching from Clare”
“I did my 1st Hyrox in February and after it I signed up for Clare’s sessions on Fitr. Apart from the variety of training, this has helped with my mentality. I’ve now done 3 Hyrox events and my finish time has reduced by 18 minutes in 2 months!”
“We went through my week and built my training and rest days around my classes but still worked on building intensity and volume without (in Clares words) “putting myself in the bin”.
My running has improved dramatically and I now running 15km+ comfortably and have hit PB’s with a lot of my main lifts. Her programming is great and I felt super strong heading in to my first Hyrox race, having never done anything like it before.
The support and accountability from Clare from the start has been great and I can’t recommend her enough if you are thinking of signing up.
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Break down your fears.
Is there a station you fear most? Maybe a couple of stations. That’s okay. Depending on where they are you can plan a structure and approach for the event that allows you to approach them at your strongest. Learn how to work on your weaknesses and get out your head.
First Event?
It doesn’t matter how many simulations you have tried. You can replicate the full event at your gym. Be prepared for surprises and don’t let them take you out or throw you off. Prepare for everything in the weeks leading up so no matter what, you can finish.
First Hyrox NEED TO KNOW
Have you signed up to your First Hyrox? There are some things that you need to know, that aren’t always shared, on social media. I’ve compete in 5 different events now and these are my need to know top tips and guidance for and Hyroxer
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