#PreBlast – JoeDavisRun Prep week 5 of 8

  • When:12/15/15
  • QIC: Bratwurst

#PreBlast – JoeDavisRun Prep week 5 of 8


F3-Swift will launch at 0515 on Tuesday for the preparation of the JoeDavisRun 5K/10K Week 5 of 8.  Come early at 0500 for extra credit 2nd F run.

This is the PEAK Interval pace week of the cycle with the longest Interval pace segments.  If you get through workouts like this, you’ll see some big gains!

  • 0515 – Warm-up and drills. ~1.5mi. Heading over to Rushmore Dr for the workout.
  • 0530 – Start the Main Event – all done as Out & Back on a section of the very flat Rushmore Dr – i.e. 5 minutes done as 2:30 out, turn, 2:30 back
  • 0610 – Head back to COT


  • Thursday 12/17 – JoeDavisRun Preview run at the course.  @0515 – Laces Out (Walter Elisha Park) – Join Sir Topham Hatt for a preview run of the Joe Davis Race course, during the normal Laces Out workout this week.
  • Recommended Threshold Pace training for this week (YHC will be doing on Friday at SCMS) = 15min Threshold Pace, 3min Rest, 10min Threshold Pace, 2min Rest, 5min Threshold Pace
  • Recommended Speed for the weekend – Race or the 4×200,2×400,800,2×400,4×200 R-pace pyramid.


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1 Comment so far

JRR TolkienPosted on1:26 pm - Dec 14, 2015

Brat – sorry to have to miss this week traveling, looks like a good one and SWIFT has definitely been helping me get better (PR at Huntersville Half!). Enjoy fellas.

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