#F3Swift Preblast – the Plateau

#F3Swift Preblast – the Plateau

Swift will launch on Tuesday at 0530 (0515 for more warm-up and stretching) from the Vine Restaurant in Ballantyne.

If you know what a Plateau is, you’ll have a “leg” up in this workout for mental preparation.  It goes something like this, rise in elevation, high altitude plain, fall in elevation.  What that means for a 45 minute running workout means Hills, sustained interval, and more hills.

If you are programming the watch at home, it looks something like this:

1. Warm-up
2. 4 x (200m Hill at 1-mile race pace effort, 200m jog recovery)
3. 10min @ 80% (Basically Marathon Pace + :15) – calculate Marathon Pace at http://runsmartproject.com/calculator – i.e. if your marathon pace is 8:00/mi, then 80% is around 8:15 – 8:30/mi.
4. 4 x (200m Hill at 1-mile race pace effort, 200m jog recovery)
5. Cool-down

See you in the Gloom!