#PreBlast – 2,2,2

#PreBlast – 2,2,2

Swift will stay with the speed this week.  Good tune-up for the Joe Davis 5K/10K this coming Saturday.

The THANG:

• 0500 – Extra credit 2nd F run leaving from the Vine Restaurant in Ballantyne.
• 0515 – Warm-up leaves from the Vine and heads towards the Bridge over Hwy 521 (up Bagpipe Hill).
• 0525 – Drills on the Bridge.
• 0530 – Repetition Pace Intervals (find your Repetition Pace / 1 mile Race Pace at http://runsmartproject.com/calculator
  • 200m R-pace, 200m jog recovery
  • 200m R-pace, 200m jog recovery
  • 2minute R-pace, return to starting point with jog recovery
  • Continue until 0605
• Cool-down back to COT at the Vine

THIRD-F – LEGACY starts this week at Einstein following Swift / Bagpipe at 0630 –