#PreBlast – More Speed, Less Time, More Rest

#PreBlast – More Speed, Less Time, More Rest

#F3Swift will launch at 0515 from the Vine restaurant parking lot in Ballantyne.  Come early at 0500 for some extra easy running warm-up.

The THANG:

• Be familiar with “Interval” pace from the Daniel’s VDOT Calculator at http://runsmartproject.com/calculator
  • Enter a race result (or goal) > Calculate
  • Click Training > go to line Interval > and get the pace value under 1 Mile.
  • This is the minutes per mile of pace that you’ll be running tomorrow.
• After a warm-up over to North Community House Rd, and after some drills, we’ll be starting the following intervals at Interval pace
  • 4 minutes Interval pace
  • 3 minutes jog recovery to the 6
  • Repeato for a total of 5 intervals
• Head back to COT

This is the first of 18 Tuesdays before the Kiawah Half Marathon and Marathon.  YHC will be at Brazwell’s SoB HDHH this Wednesday to answer any training questions about the Training Plans that have been published for this event.  While most of the Half Marathon plans don’t start until 12 weeks out (6 weeks from now), we’ll be following variants of the Kiawah Marathon plan for the next 18 weeks.