#F3Swift Preblast – JoeDavisRun – Final Week

Swift will launch from the Vine Restaurant on Tuesday at 0515 for the last speedwork before the Joe Davis Run 5K/10K. Since there is still plenty of time before the race, don’t expect a “taper” this week. We’ll be doing something new and venturing out into the neighborhoods for our interval work. Be sure to get there before 0515 or catch up and try to find us on this course: http://www.strava.com/routes/1296732

Know your Interval / “I” / 2 mile race pace from the following calculator: http://runsmartproject.com/calculator

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Bratwurst

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7 years ago

Benefit of reading Preblast – you get to vote. Vote for 4/3 or 2/1/30.

These are time based intervals. Either 4min on/3min off OR 2on/1off/1on/:30off/:30on/:30 off. Run at I pace (slower than previous weeks).

Strange Brew

2/1/30’s would be my vote.

#F3Swift Preblast – JoeDavisRun – Final Week