PreBlast – Speed Pyramid in a Circle

PreBlast – Speed Pyramid in a Circle

PAX looking to break up a bland running routine and get in some speed need to join the Swift workout on Tuesday morning in Ballantyne at the Vine Restaurant.

The THANG:

• 0445 – meet Bunker and go off into the gloom for some long Threshold Pace intervals
• 0500 – leave the Vine parking lot for some 2nd F extra credit warm-up.  Though this keeps getting faster and faster, if Bratwurst is there, the pace will be honest if wanted.
• 0515 – OFFICIAL START – Leave the Vine Parking lot on the same 0500 warm-up lap.  Meet at the Putting Green at 0525, so go the long way around the Bull Ring or save your legs and head straight to the putting green.
• 0525 – Warm-up drills with emphasis on acceleration after the toes, heels, skips, etc.
• 0530 – final instructions and start the Speed Pyramid of Repetition Pace – watch this video for the purpose of the workout: https://youtu.be/BGQKlSU4HQM
  • 4 x 200m at Repetition Pace (a.k.a. 1 mile race pace, find yours at http://runsmartproject.com/calculator) with 200m jog recovery
  • 2 x 400m at R-pace with 400m jog recovery
  • 800m (or 2 minutes if you’d like) at R-pace with 800m jog recovery
  • 2 x 400m at R-pace with 400m jog recovery
  • 4 x 200m at R-pace with 200m jog recovery
• 0610 – head back to the Vine for COT.  There is a possibility that some of the 200m intervals may have to be done on the way back to the Vine to get them in.
• 0615 – COT
• 0630 – 3rd F “Timekeeper” at Einstein’s Bagels where we are going through the book “Screwtape Letters” by C.S. Lewis

SYITG,

Bratwurst