Swift – Fall Race Prep

Swift – Fall Race Prep

Greetings gentlemen. For the next two months, Bunker & Gumbo will be your Swift Q’s on the ever spinning merry go round of Swift captains. The focus over the next two months will be for Fall race prep. Whether it’s a 5k, 10k, half-marathon, relay, or full marathon, we have you covered for your speed work for the next 2 months. There’s a lot packed into each of these workouts so we suggest you read this pre-blast (it will be re-posted each week) to familiarize yourself with the plan. We will start on time and go right up until 6:15 to maximize our work.

The plan will be consistent with pacing over the next two months. This is a great opportunity to see how you can build and improve over these next 8 weeks. The key for each workout will be consistency. Try to have your last interval just as fast as your first…resist the temptation to take off out of the gate on that first interval. Strive for consistency and improvement over these next several workouts. The pace range will be 5k/10k…most should know this given the workouts we’ve done over the past few months with both a 5k and 10k time trial/race.

Here is the plan (all workouts will include a warmup, dynamic stretching, and a cool down period):

August 6th – 600m at 5k/10k pace with 400m jog/rest/recovery (8 cycles)

August 13th – 800m at 5k/10k pace with 400m jog/rest/recovery (6 cycles)

August 20th – 1000m at 5k/10k pace with 400m jog/rest/recovery (5 cycles)

August 27th – 1200m at 5k/10k pace with 400m jog/rest/recovery (4 cycles)

September 3rd – 1 mile at 5k/10k pace with 800m jog/rest/recovery (3 cycles)

September 10th – 1200m at 5k/10k pace with 400m jog/rest/recovery (4 cycles)

September 17th – 1000m at 5k/10k pace with 400m jog/rest/recovery (5 cycles)

September 24th – 800m at 5k/10k pace with 400m jog/rest/recovery (6 cycles)