#PreBlast – Mixing on the Ring

#PreBlast – Mixing on the Ring

At 0515 on Tuesday, PAX will launch from the Vine Restaurant for the weekly Speed / Interval running workout known at F3-Swift.  Continuing with 1 Mile training, we’ll be doing a mix of two speeds on the Bull Ring this week.

The THANG:

Warm-Up options:

1. 0500 easy run from the Vine parking lot.  Back by 0515
2. 0515 easy run from the Vine parking lot. Dynamic Stretching and Drills and then right into the Main Event on the Bull Ring…

Main Event:

1. 2 x 1000m at Threshold-Pace (a.k.a. Comfortably Hard / between 10K and Half-marathon Pace / find yours here at http://runsmartproject.com/calculator ).  1 minute rest after Each.
2. 4 x 200m at Repetition Pace (a.k.a. 1 mile Race Pace) with 200m jog recovery after Each.
3. Repeato back to Step 1 until 0610.
4. 0610 – Back to COT at the Vine

SYITG,

Bratwurst