#F3Swift Prebalst – Race-week Taper

  • When:09/02/2014
  • QIC: Bratwurst
  • The PAX: All Sensible Area 51 Pax doing the BRR this Friday/Saturday.

#F3Swift Prebalst – Race-week Taper

Swift will launch at 0515 of Tuesday from the Vine Restaurant at the Ballantyne AO. For runners that like to taper before a big race, it’s important to keep up the intensity, but cut the duration and/or lengthen the recovery.  A great race-week workout that YHC has found is similar to what we’ve been doing, but with some critical changes for the taper.

The plan:

  • Warm-up over to the Bull Ring, Drills, 1 to 1.5 miles
  • 4x1200m at Threshold Pace with 2 minute Rest.  3 miles.  While T-Pace is faster than we’ll be running and marathon or Blue Ridge Relay leg, it gets the legs moving faster, stretches them out, and is an easy pace to maintain for 0.75 miles.  Calculate your T-pace here: http://runsmartproject.com/calculator.
  • Cool-down back to COT for ~ 1.0mile
  • Total 5 to 5.5 miles

See you in the Gloom!


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