#F3Swift – Threshold Pace

#F3Swift – Threshold Pace

The weekly SOB workout known as Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO.  All PAX of all fitness levels are invited to push the envelope of their current running fitness.  No man left behind.

The workout will be a complicated mess made easier by a WEINKE for the PAX.  New this week is the Introduction of Threshold Pace at Swift.  If you’ve been to Devil’s Turn, you’ve seen it before.  Know your Threshold Pace (and Interval, Repetition) by visiting http://runsmartproject.com/calculator.

After a warm-up, we will be making our way through this workout at the Bull Ring:

• 4 x 4min at Threshold Pace (comfortably hard) with 1 minute rest between each Interval
• 2 x 4min at Interval Pace (2mi race pace) with 3 minute jog between each Interval
• 4 x 200 meters at Repetition Pace (1mi race pace) with 200 meters jog between each Interval