#Preblast – Race Pace Week for JoeDavisRun

#Preblast – Race Pace Week for JoeDavisRun

At 0515 on Tuesday morning, those gearing up for the @JoeDavisRun 5K or 10K will head into a final week of prep at the weekly #Swift workout at the Vine Restaurant in SoB Land.  The plan is to test the legs for the true Race Pace that beckons less than 2 weeks away.

Here’s the plan:

• Meet at 0500 for some extra warm-up
• Leave AO at 0515 for warm-up and drills; mosey to North Community House Rd.
• 3x6minutes at T-pace (or 5K/10K Goal Race Pace), 2min jog recoveries
• 6×200 @ R-pace, 200m recoveries
• If time allows, finish with 1mi T-pace

T-pace and R-pace can be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play = https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator