5min reloaded

5min reloaded

Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO on Tuesday morning.

We’re revisiting the 5min Intervals at I-pace.  Last time we ran these at I-pace (Interval pace / 2 mile race pace – go here for details http://runsmartproject.com/calculator) was on the “Snapchance loop”, but we ran only one 5 minute interval and descended from there.  Last week we ran these a tad slower at T-pace, but only got 1 minute recovery.  Getting faster is all about Progression, so we’ll speed up the 5 minute interval to I-pace, do more of them, and build that VO2max endurance.  Here’s what we’ll do.

• After an optional 0500 easy run, and 0515 easy run and drills…
• 3 x 5 minutes out & back at I-pace, 4 minutes recovery after each
• 3 minutes out & back at I-pace, 2 minute recovery – we’ll do these until 0605 or so then…
• easy run back to COT by 0615

The course will be new and one that we haven’t done Intervals on before.  I’ll call it “the shoulder” and one that’s sure to please with scenery and some rolling elevation.  Virtual Prize to whoever guesses where it will be.  We’ll do the Intervals out & back meaning that we’ll start and end at the same location.  For example, go out for 2.5 minutes, turn and then head back until 5 minutes is up.  If you run both halves equally, you shouldn’t get passed by another PAX and we’ll all finish together.