#PreBlast – A Lot of Mile Pace

#PreBlast – A Lot of Mile Pace

Tuesday 0515 will be the launch of Swift as we count down 2 weeks to go until the 1 Mile Time Trial.  This week will be a workout to simulate the feeling and speed of the 1 Mile race.

The THANG:

• 0500 – Extra Warm-up from the Vine restaurant parking lot
• 0515 – Leave the Vine parking lot for warm-up and drills. Heading to the Bridge over 521.
• 0530 – Start the weekly mile pace exercise
  • 2 x 200m at 1 Mile Race pace with 200m jog recoveries
  • 800m at 1 Mile Race pace with 800m jog recovery
  • 300m at F-pace (800m race pace, or 4 seconds faster per 200m than 1 Mile Race pace) with 800m jog recovery – this to simulate that last lap of the mile race
  • Repeato
  • Time check, Repeato portions based on remaining time
  • In all, at least 1.5mi at the 1 Mile Race Pace, .3mile at faster than 1 mile race
• 0615 – return to the Vine parking area