#Preblast – Declining Intervals

#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