#PreBlast – BRR Taper

#PreBlast – BRR Taper

At 0515 on Tuesday, the PAX will launch from the Vine Restaurant for a Speed workout that has a BRR-taper friendly component.

The THANG:

• 0500 – Early bird launch from the Vine for some running for 1.5mi Easy.
• 0515 – Main event launch from the Vine for some warm-up and drills.  Heading over to the Bull Ring – https://www.strava.com/segments/8641459
• 0530 – Start the workout around the Bull Ring in Counter-Clockwise fashion.
  • 1200m at Threshold Pace (see below for explanation or go to http://runsmartproject.com/calculator to find your specific pace recommendation) – 2min Rest
  • 1200m at Threshold Pace – 2min Rest
  • 1200m at Threshold Pace – 2min Rest
  • 1200m at Threshold Pace – 2min Rest
• Easy running to finish out the clock
• 0615 – COT

Threshold Pace

Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.

Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.

Purpose: To improve endurance.