#PreBlast – 11 Weeks Until BRR

#PreBlast – 11 Weeks Until BRR

Tuesday’s plan for the weekly Running (Speed) Workout known as #F3Swift is to again bypass the Hills.  You’ll have your chance on Wednesday (SummersEve) or Thursday (DevilsTurn) to get your hills in.  This week at Swift we’ll focus on the Threshold Pace from the upcoming 13.1/26.2 training that starts hot & heavy in several weeks.  Threshold Pace – a.k.a. Lactate Threshold or Tempo pace or “Comfortably Hard” or 82-88% of Max Heart rate or T-pace.  See below for more info #sciencystuff.

The THANG:

• 0500 – Extra credit warm-up from the Vine parking lot.
• 0515 – Regular warm-up and dynamic stretching from the Vine parking lot.
• 0530 – Begin 5minute Intervals at Threshold Pace.  1minute Rest.  6 total.
• 0610 – Head back to COT.

To find your Threshold Pace – http://runsmartproject.com/calculator

If you need help with the Calculator – http://runsmartproject.com/calculator/instructions/