#PreBlast – JoeDavisRun Week 3/8

  • When:12/01/15
  • QIC: Bratwurst


#PreBlast – JoeDavisRun Week 3/8

Swift will launch on Tuesday at 0515 from the Vine Restaurant at the Ballantyne AO.  Looks to be a break in the rain during the morning #noexcuses

Week 3 calls for Interval-pace intervals of 4-5 minutes of duration.  Here’s what we’ll do:

  • 0500 – roll out for some early miles
  • 0515 – full crew takes the Ballantyne Resort cut-through over to Metlife building.  About 1mi of running at 2nd F pace.  Do some dynamic stretching once there.
  • 0530 – start 35 minutes of the workout along North Community House consisting of:
    • 4minutes at Interval pace (also known as 2mi Race pace – find your target using links at bottom)
    • 3minutes to Regroup and recover
    • Repeato up to 5 times total
  • 0605 – Head back to COT

Find your Interval training 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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