PreBlast – Swift taper week

PreBlast – Swift taper week

Swift will be back on a normal 0515 schedule from the Vine this week.  Whether you are racing this weekend or in need of some Speed, this week is for you.

The THANG:

• 0500 – Early Bird option – may not have a big turnout…
• 0515 – 15min 2nd F pace warm-up over to North Community House
• 0530 – 4 x 1200 meters at Threshold Pace with 2min Rest (find your personal pace at http://runsmartproject.com/calculator)
  • 1200m will be from starting point up to light at Endhaven.  2minute rest is optional jog or complete rest.
  • Strava segments here: 1200m Northbound Community House
  • and here: 1200m Southbound Community House
• 0600 – Head back to Vine for COT
• 0615 – COT