#F3Swift Preblast – 400m repeats

  • When:08/12/14
  • QIC: Bratwurst
  • The PAX: Speed-friendly PAX from F3Nation

#F3Swift Preblast – 400m repeats

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

YHC was pleased to see an oldie but goodie pop up on the schedule for this week (and there is a wrinkle).  We’ll be heading to our “track” at the Bull Ring to run 400s.  The goal will be at least 6 x 400 meters at 2-mile race pace (a.k.a. “Aye” or Interval pace from the calculator at http://runsmartproject.com/calculator) with a 200m jog recovery.  Note the short recovery – that’s why we’re not running the 400m intervals at the normal 1-mile Race / Repetition pace.  Should be a fun one!

This will be a FNG-friendly workout.  Expect pace groups to form running the intervals around these groups.  If pace groups don’t form, we’ll regroup as much as possible.  No PAX left behind!

I-pace (minutes per mile) 400m split
0:05:30 0:01:23
0:06:15 0:01:34
0:07:00 0:01:45
0:07:45 0:01:56
0:08:30 0:02:07

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