#F3Swift Preblast

#F3Swift Preblast

Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.

This week will be a mix of intervals and hilly terrain.  Perfect BRR prep, or for those looking for the Swift experience of pushing yourself, getting proper recovery, and some 2nd F during warm-up, regrouping, and cool-down.

The route will be through quiet neighborhoods with what will seem like random intervals, but they will be easy to follow and hard to keep pace in check!

Intervals are repeating rounds of:

• 2minutes Hard, 1minute jog and regroup to the six
• 1min Hard, 30seconds jog and regroup to the six
• 30sec Hard, 30sec jog

Minimum total miles will be just over 5, which is about a 12:00/mi average.  Perfect for all ability levels. Mileage may vary if you are in the lead and need to circle back for the six on each recovery – bonus miles!