#PreBlast – Divergent – 12 weeks to KIAWAH

#PreBlast – Divergent – 12 weeks to KIAWAH

This week marks the beginning of many training plans for Kiawah 13.1 and a transition for those doing training plans for Kiawah 26.2 – both events are on December 10, 2016.  Even if you aren’t doing one of those, such as planning for the Charlotte Half / Full on November 12th, or the Ragnar Trail Relay at Anne Springs on October 7/8th, you’ll find a Speed / Interval workout that you can jump into at Swift this week.  There will be a SPLIT at Swift this week (Swift XL and Swift HD), with some focusing on 400m intervals and some focusing on ~ 2mi intervals.  Choose your adventure.

The THANG:

• 0500 – Early bird warm-up of easy running leaving from the Vine Restaurant parking lot.  Warm-up drills will be included as optional.
• 0515 – Both Swift XL and Swift HD DIVERGE from the Vine Restaurant:
  • Swift XL (Bratwurst Q):
    • head out on a 5minute warm-up on this route.  Continue along the route for…
    • 4×12 minute Threshold Pace Intervals with 2 min rest / recovery between each
    • 0614 – return to the Vine Parking Area at the end of Interval #4
    • This will be total of ~7mi+ in 60 minutes (8:30/mi pace)
  • Swift HD (Q TBD):
    • head out on a 1mile warm-up towards the Bull Ring
    • 0525 – Warm-up drills for fast running
    • 0530 – 400meter Repetition Pace (1mile race pace) Intervals on the Bull Ring with 400m recovery Jog between each.  Minimum 5, maximum go until 0605.
    • 0605 – Head back to the Vine.
  • 0615 – COT
  • 0620 – (optional) Cool Down 10min