#F3Swift Preblast – Every speed represented

#F3Swift Preblast – Every speed represented

F3-Swift will launch at on Tuesday at 0530 (though there is a 0515 option for more warm-up and drills) from the Vine restaurant in Ballantyne.  This week we’ll be introducing a workout that will become a staple – the Fartlek (a.k.a. Speed Play).  It is run so that all PAX stay relatively together and no one gets left behind, but yet it is maddening enough for the speedsters to be challenged past their comfort zone.  The route will attempt to be over the least hilly sections of the Ballantyne AO, and we will cover about 4 miles over the ground for the 45 minutes (that is an 11:00/mi average pace that most F3 PAX can accomplish).

0515 option is for Swift and Bagpipe participants alike to get in a mile of warm-up with some dynamic performance running drills.

Basic Farlek workout will be rounds of:

• 2 minutes Hard running, 1 minute jog
• 1 minute Hard, 30 seconds jog
• 30 seconds Hard, 30 seconds jog
• Rinse and repeat