#PreBlast – Brixham Green 400s

The weekly speed / interval running workout known as Swift will launch from the Vine Restaurant on Tuesday morning in Ballantyne.

The THANG:

0500 – early bird extra warm-up for ~1.25 mi. 2nd F pace.
0515 – depart the Vine lot on the “reverse” normal warm-up loop to end up at the Brixham Green. Here’s the route: https://www.strava.com/routes/7756052 We’ll regroup at 0530 on the parking lot side of the picnic shelter. Take your time to get to the shelter. You’ll have 15 minutes to do so, so if you get there early, either continue jogging and enjoying the conversation, stretch, or stop and wait for the group to assemble. This
0530 – 5 minutes of dynamic warm-up drills and strides
0535 – Mosey to the other side of the Brixham Green square to start the rounds of 400m around Brixham Green I and II (we’ll be using the more rounded side of the “rectangle” and there will be 400m Start and Stop cones). We’ll attempt to do this with 3 Pace groups. Since this is based on your Mile Best, all of the PAX should fall close into these 3 groups. “Work” Interval is a 400m at 1-mile Race pace. “Recovery” interval is a with 400m recovery (or up to 2x the amount of time it took to run the 400m “work” interval).
- Group 1 – below 6:00/mi pace (under 1:30 per 400m). 8 total rounds
- Group 2 – 6:00-7:00/mi pace (1:30-1:45 per 400m). 7 total rounds
- Group 3 – 7:00-8:00/mi pace (1:45-2:00 per 400m). 6 total rounds
Once your group is done, run reverse route to encourage the other PAX.
Once all PAX are done, head back short jog back over to the Vine (about 0.25mi away).

SYITG,

Bratwurst

Bratwurst author