Workout Wednesday: Pre-Race With Grace Ping And Winona Cotter

We traveled to Winona, Minnesota, to shoot a pre-race run with the Winona Cotter High girls and boys programs ahead of the Roy Griak Invitational on September 23. 

Check out the highlights from the workout featuring Grace Ping, ranked No. 12 in the Flo50 national girls rankings, and her 7th-grade sister, Lauren Ping

Both will line up for the Minnesota State High School League Class A championship on Saturday at St. Olaf College in Northfield. 

The Workout: 

30-minute run:

18 minute (@7 min pace for Grace Ping) + 10 minutes cool down

6x20 pick-ups on grass

6x10-second shuffle recovery

Check out the slideshow below to hear full interviews with Grace Ping, Lauren Ping, and Ryan Ping, who co-coaches Winona Cotter alongside Michael Costello.