#PreBlast – Rolling for 4

#PreBlast – Rolling for 4

Swift will launch at 0515 from the Vine Restaurant in Ballantyne.  Come at 0500 for some early extra easy running.

The THANG:

• 0500 – early bird option for about 1.25mi of easy running and extra warm-up
• 0515 – about a 10min easy run and 5min of dynamic warm-up drills
• 0530 – Last week, we got re-introduced to the 4min “Interval Pace (I)” interval with 3min rest.  There will be no need to change the watch this week, for we’ll be on the same set.  The difference this week will be an intentional introduction of elevation changes (a.k.a. HILLS), but we’ll be staying in the Ballantyne Corporate Park.  Check below for what the “I Pace” is for you.  Last week was 5 rounds, so we’ll probably push for 6 rounds this week.
• 0610 – Head back to COT.
• 0615 – COT

Get an idea of what your Interval Pace should be at http://runsmartproject.com/calculator.  Input a Goal / Target, Calculate, Training tab, “Interval Pace” per mile is under the “1 mile” column.