#F3DevilsTurn – Preblast

#F3DevilsTurn – Preblast

DevilsTurn will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd.  We will be headed to the South Charlotte Middle School track and back.

20-40min Threshold run – Threshold pace is defined as “Comfortably Hard”.  Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

Suggestion – warm-up 2+ miles to South Charlotte Middle School track.  Do some strides if needed.  Begin Threshold Pace run and hold it for 20 minutes or hold it longer to get back to COT at 0610.

• Note – If you decide to go longer than 20 minutes, adjust pace by 5-10 seconds per mile for every 5 minutes longer.  Example, if your Threshold-pace = 7:00/mi, then you would do a 20min T-pace run averaging 7:00/mi for the 20 minutes.  If you go for a 25min T-pace run, then slow down to 7:05-7:10/mi average.  30min T-pace = 7:10-7:15/mi.  40 min T-Pace = 7:20-7:25.  The idea is that if you were going to do a “Threshold run” for 60 minutes (by adding time / slowing down for every segment over 20 minutes), you would run the 60 minutes at your Marathon pace.

Alternative – do 3 to 4×1 mile at Threshold pace with 1 min rest in between.

The Overall Objective – 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/).

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.