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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