The men of #F3Swift will launch from the Ballantyne AO at the Vine Restaurant at 0515 on Tuesday morning for Week 2 of 8 for the @JoeDavisRun 5k or 10k. If you want to follow along with a plan, here is an option = https://docs.google.com/spreadsheets/d/1qd3qxzsr9lDR-p-XuCX1PhmG_jATPbhgKkj9zJBVzwg/edit?usp=docslist_api
The quick speed workout of this week is the familiar 400s. We’ll try new format to keep it fresh, but be prepared to head out to the Bull Ring to run 400m intervals at Repetition Pace. 400m jog recovery.
Find your repetition pace here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:
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