#PreBlast – Fartlek

#PreBlast – Fartlek

At 0515 on Friday morning, the PAX will launch from South Charlotte Middle School into the Gloom of Raintree.  We’ll be doing MountainGoat “favorite” called the 30-20-10.  Pre-run at 0500 at Fellowship Pace.

The THANG:

• Leave SCMS Campus at 0515 and head toward the Loop on Rounding Run (take Woodfox across from the school, Right on Rounding Run).
• Warm-up exercises.
• Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is a Fartlek workout described in this article: http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
• Here is One Set:
  • 30 seconds jog
  • 20 seconds “normal” running pace
  • 10 second SPRINT
  • Continue for 5 rounds total (5 minutes total)
  • Regroup and Recovery jog for 2 minutes
• Complete more Sets until time is called to head back to COT