The countdown timer on my watch tells me that we are a little more than 3 months and 2 days away from the start of the Blue Ridge Relay (BRR) – one of the premier Team events that F3 PAX participate in. Yes, the BRR may first draw PAX that consider themselves “runners”, but the draw of a Team event performed in an individual manner (each PAX runs at least 3 times over the course of 24+ hours) has turned many PAX sitting on that #notarunner fence into training and participating into a very memorable weekend for all of those involved.
It’s time to bring back a bit of the Structured Training at Pursuit from Tuck’s original Threshold training (click that for background info), but we’re going to implement a bit differently this time. Because we have the luxury of time, we’ll keep a similar format, but we’ll just put a week of a “free run” in between to allow folks to jump in and still enjoy it.
That means this is the tentative plan:
6 x 4 min with 2 min recovery
6 x 5 min with 2 min recovery
6 x 6 min with 2 min recovery
1 / 2 / 3 / 4 / 5 / 6 / 5 / 4 / 3 / 2 / 1 min ladder with 1min recovery
3 x 10 min with 3 min recovery
3 x 12 min with 3 min recovery
*Week before BRR
2 x 20 min with 4 min recovery
Again, if you need to know more about Threshold Training and how it builds endurance, read Tuck’s write-up here at: http://f3southcharlotte.com/2018/02/27/preblast-in-pursuit-of-a-lower-lactate-threshold/
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