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
- 5minutes at Interval Pace, 4min jog recovery
- 5minutes at Interval Pace, 4min jog recovery
- 5minutes at Interval Pace, 4min jog recovery
- 3minutes at Interval Pace, 2min jog recovery
- 3minutes at Interval Pace, 2min jog recovery
- 3minutes at Interval Pace
- 0610 – Head back to COT
Announcements:
- 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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