Ok, under the tutoring of the ‘Wurst, YHC is laying the framework for this week’s Devil’s Turn. The plan is in line with the overall Joe Davis 5k/10k training.
Devil’s Turn 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.
Plan is for intervals at Threshold pace. Threshold pace is defined as “Comfortably Hard”. Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator athttp://runsmartproject.com/calculator/instructions/).
Suggestion – warm-up 1 mile on the way to South Charlotte Middle School track. Do some strides if needed. Then the work begins:
Option 1 (for the 5k inclined): Proceed the rest of the way to the track and around the track for 1 mile intervals with 1 min rest in between. Aim for at least 3 intervals.
Option 2 (for the 10k inclined): Begin after the 1 mile warmup, into 2 mile intervals with 2 min rest in between. Aim for at least 2 intervals.
Be back for COT at 6:10 am.
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.
That is all. Don’t worry about the temperature tomorrow, you will be warm.