Phase 4: the 3 week countdown

Phase 4: the 3 week countdown

The 1 Mile Time Trial is set.  Just so happens that 4/19 (3 weeks away) is the 2 year Anniversary workout of Swift, and what a better reason to run a 1 Mile Time Trial to set a benchmark for the Spring and Summer training seasons.  Yes, the 1 Mile Time Trial is set for April 19th at Community House Middle School!

Given our plan of 1Mile Training, that will give us 3 weeks in the Final Phase 4 of our training.  This week, a new FAST workout, but still room for those that haven’t been to Swift in a while.

The PLAN:

• Leave Vine Parking lot at 0500 for the early warm-up
• Leave Vine Parking lot at 0515 for the regular warm-up
• After drills, start the sets of:
  • 200m at F-pace w/ at least 2 minutes jog to recover
  • 200m at F-pace w/ at least 2 minutes jog to recover
  • 400m at F-pace w/ at least 4 minutes jog to recover
  • Repeato up to 4 times total

Note: F-pace is your 800m Race Pace, or 4 seconds per 200m faster than your 1 Mile Goal Pace.  Some examples:

• 1Mile Goal,     200m Goal Split,     200m F-pace split,     400m F-pace split
• 0:05:00,     0:00:38,     0:00:34,     0:01:07
• 0:05:30,     0:00:41,     0:00:37,     0:01:15
• 0:06:00,     0:00:45,     0:00:41,     0:01:22
• 0:06:30,     0:00:49,     0:00:45,     0:01:30
• 0:07:00,     0:00:53,     0:00:48,     0:01:37
• 0:07:30,     0:00:56,     0:00:52,     0:01:44
• 0:08:00,     0:01:00,     0:00:56,     0:01:52