Cross Country [Club]

#F3Swift will launch at 0515 on Tuesday starting a new round of Speed Training. Come at 0500 to warm up for a while longer.

The THANG:

Warm-up and Drills then
2-1-30. Continual rounds of:
- 2 minutes Hard (a.k.a. I-pace / Interval Pace / 2 mile Race Pace – find yours here at http://runsmartproject.com/calculator
- 1 minute jog recovery and REGROUP
- 1 minute Hard
- 30 seconds recovery and REGROUP
- 30 seconds Hard
- 30 seconds recovery and REGROUP
Run over this course (https://www.strava.com/routes/1296732) in the Clockwise direction (i.e. if you are late, meet at the East entrance to Ballantyne Country Club on Ballantyne Commons – we’ll be there about 0530).
Hard / Interval pace is about 30-45 seconds slower per mile than your 1-Mile Race pace, which was the focus for the last 4 weeks.
Hard / Interval pace is also known as VO2Max – the longer you run at your VO2Max, the better. Not as much benefit if you run too fast, then can’t get back up to the Max later in the workout.

Announcements:

No #TimeKeeper / 3rd F following Bagpipe / Swift this week. Resumes next week with a new book on Marriage – “The Meaning of Marriage” by Tim and Kathy Keller.

Bratwurst author