Preblast: Devil’s Turn Fartlek’s on the Greenway

Preblast: Devil’s Turn Fartlek’s on the Greenway

It’s Greenway week at Devil’s Turn.  To mix things up, we are going to try some Fartlek or Swedish Speed Play.  No, it’s not what you did in high school under the boardwalk.  We will be doing this while running on the boardwalk. Intrigued?

Homework: go to http://runsmartproject.com/calculator/ and calcluate your 5k, 10k, and half marathon equivalent paces based on your recent race results.

We will launch from the 4-mile creek greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.  We will then enter the greenway and follow this plan:

1) 10 min warmup – enjoy your 2nd F

2) (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6

3) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6

4) (3 whistle blows) Start a 3 minute run at half marathon Pace, (2 whistle blow) 3 minute jog while circling back for the 6

5) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6

6) Turnaround on Greenway (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6

7) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6

8) (3 whistle blows) Start a 3 minute run at half marathon Pace, (2 whistle blow) 3 minute jog while circling back for the 6

9) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6

10) (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6

11) 10 min cool down (or if you are Haggis AYG) to COT

YHC will bring the whistle, you bring your headlamp, and we will fartlek.