#Preblast – Declining Intervals

  • When:11/03/15
  • QIC: Bratwurst


#Preblast – Declining Intervals

At 0515 on Tuesday morning, the Swift PAX will launch from the Vine American Kitchen at the Ballantyne AO for the weekly speedfest known as #Swift.  Come early at 0500 from some extra 2nd F warm-up.

The Thang:

  • 1 mile warm-up and drills
  • Interval-pace (a.k.a. I-pace, 2mi Race pace, VO2max) starting at the Hwy 521 overpass in out & back format for:
    • 5min I-pace, 4min recovery jog
    • 4min I, 3min recovery jog
    • 4min I, 3min recovery jog
    • 3min I, 2min recovery jog
    • 3min I, 2min recovery jog
    • 3min I, 2min recovery jog
    • Note: if you are programming this on your watch, we’re going to do this in turn-around format, so it’s really 2:30+2:30+recovery. Also leave the recovery jogs open-ended (Until Lap button is pressed).
  • Find your Interval pace at http://runsmartproject.com/calculator

About the author

Bratwurst author

You must be logged in to post a comment.