#F3Swift Preblast – Joe Davis Countdown 1of6

  • When:12/02/14
  • QIC: Bratwurst
  • The PAX: All Area51 PAX targeting a 6 week prep for the Joe Davis Run 10K or 5K.

#F3Swift Preblast – Joe Davis Countdown 1of6

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

We are taking on a 6 week 5K/10K training schedule that targets the Joe Davis Run.  The only difference between our 5K and 10K training will be the number of sets / repeats recommended.  All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

THIS is Week 1:

  • Tuesday speed – 400m Intervals at R-pace (a.k.a. 1mile Race pace) with 400m jog recovery.  Target 6 to 12 Intervals.
  • Thursday tempo – 20-40min Threshold run

You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC can explain them more tomorrow morning during 2nd F warmup/cooldown/COT.  On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K.  If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.

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