Preblast – Devil’s Turn Danger Zone with Twist

Preblast – Devil’s Turn Danger Zone with Twist

Motivated by Bratwurst’s aggressive training regimen for the Joe Davis 5k/10k Run in January, Thursday’s Devil’s Turn will feature an interval challenge as well as the standard 4 and 6 mile options.  The route will be simple to allow for more focus on holding a steady pace for the intervals.

We will start from the greenway parking lot at the corner of Rea Rd. and Bevington Place promptly at 5:15 am.  From there we will head North on Rea Rd. until we reach 51, this will conclude the warm-up.  (Pro Tip: Wear a headlamp! The sidewalks on this section of Rea Rd. are gnarly which by the way is how this route got its name)

Once across 51 (still on Rea Rd.), we will begin the intervals.  They are as follows:

Blue Pill (4 miles): Run from 51 to where Colony Rd starts at Threshold Pace (calculate that in link below). Rest 2 min. Run back to 51 at Threshold Pace.  Rest 2 min.  Proceed back to parking lot at whatever pace you can muster.  (for watch programming this is 1 mile at T-pace with 2 min rest x2)

Red Pill (6 miles): Run from 51 to Colony Rd (stop light) and back to 51 at Threshold Pace (~2 miles).  Rest 2 min.  Repeat out to Colony Rd and back to 51 at Threshold Pace (~2 miles).  Rest 2 min.  Run out 1/2 mile North from 51 and return to 51 proceeding across 51 South to the parking lot (2 mi total).  (for watch programming this is 2 mi at T-pace with 2 min rest x3)

So there you go.  That’s the plan.  Go to the following links or download the app to get your appropriate Threshold pace for this workout.

Find your Interval training pace here:  http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links: