#PreBlast – Short and Swift

#PreBlast – Short and Swift

5:15am on Tuesday harkens the beginning of a new Swift workout.  We’ll launch from the Vine Restaurant parking area for a 0500 warm-up, circle back for a 0515 warm-up, and head to the start the main event high over Highway 521 (bridge on Ballantyne Corporate Pl).

• Step 1 – Know your 1 mile Race Pace – here’s some assistance from http://runsmartproject.com/calculator
• Step 2 – Run 400m at your 1 mile Race Pace – no faster.
• Step 3 – Rest 1 minute
• Step 4 – Repeat to Step 2 until 0605.  Challenge will be to keep your goal pace throughout by not starting too fast.
  • Step 4a – For those doing Palmetto200, do 6 rounds at full speed and then continue a mosey, push another PAX, stretch, get your head right for the miles to come, whatever…
• Step 5 – Mosey back to COT.