#Preblast – Add Threshold in the mix

#Preblast – Add Threshold in the mix

#F3Swift will launch at 0515 at the Vine Restaurant from the Ballantyne AO on Tuesday morning.  This week, we’ll be adding some Threshold intervals back into the mix.

Here’s the Plan:

• Do standing dynamic stretching before 0515 – High knees, butt kicks, Forward leg swing, Lateral leg swing, Ankle rolls.  If you don’t know what these are, be there by 0510 to socialize and get loose.
• Warm-up heading to the “Landing strip” – North Community House Rd.  Drop cones every 0.25 mi for fun to come.
• 4 x (5minute Threshold Pace w/ 2min jog) – find your Threshold Pace at http://runsmartproject.com/calculator
• 6 x (200meter Repetition Pace w/ 200m jog)
• Closing Acceleration Run back to AO – dropping 5sec per 400m (cones will be laid out).