PreBlast – Phase III – Mile Prep training

PreBlast – Phase III – Mile Prep training

At 0515 on Tuesdays from the Vine Restaurant in Ballantyne, we’ve been building for workouts geared to set PRs in the Mile / 1600m race.  While we’ve done familiar workouts in the past, this week will be a new workout in Phase III (that’s “3”) in training, and it will likely represent the most challenging yet.

The Plan:

• 0500 – come early for some extra easy running
• 0515 – head out with the full group of PAX for a warm-up of easy running and dynamic drills.  Head towards Rushmore Dr.
• 0530 – Start the main workout.  Each interval has equal distance jog recovery.
  • 2 x 600m at 1-mile Race Pace + 3 sec (i.e. if your 1-mile target is 6:00, then your 600m target is 2:15.  Run this 600 at 2:18). Don’t make this too fast.
  • 3 x 400 at 1-mile Race Pace
  • 4 x 300 at 1-mile Race Pace – 1 sec (i.e. if your 1-mile target is 6:00, then your 300m target is 1:08.  Run this 300 at 1:07). Feel like you are pushing slightly.
  • 6 x 200 at “F”-pace.  New pace target that equates to your 800m race pace, or about 4 seconds faster per 200m than your 1-mile race pace.