#PreBlast – Landing strip Intervals

#PreBlast – Landing strip Intervals

The weekly running interval workout known as Swift will launch Tuesday from the Vine Parking in Ballantyne lot for a Speed workout that will stress the Aerobic Power system (watch the video for a short explanation, read the Speed link to get more than you wanted).

The THANG:

• 0500 – Early running from the Vine – 2nd F pace
• 0515 – Leave the Vine parking area for main warm-up.  2nd F Pace. Follow this course through the Ballantyne Hotel parking lot to the Metlife building on Ballantyne Commons.  Stop at Metlife back driveway to do some drills before heading down to North Community House.
• 0530 – Start the workout heading Northbound on North Community House.
  • 3:00 interval at Interval Pace (2 mile race pace, same effort as previous 2 weeks, but you can be more precise this week with smooth shoulder / bike lane, no road humps, and only slight elevation grades).  If you have a watch, set it up in Lap Pace and target your I-pace from the link at http://runsmartproject.com/calculator).
  • 2:00 jog recovery to pick-up the Six.
  • repeat until 0600.
• 0600 – Head back to COT with Option 1 or 2:
  • Option 1: straight back to the Vine on Ballantyne Commons by crossing 521 at the main intersection or cutting back through hotel lot.  About 1.25 mile.  Elbow plank until the Six is in.
  • Option 2: take Ballantyne Corporate the long way around. About 1.75 miles. Elbow plank until the Six is in.
• 0615 – COT

SYITG,

Bratwurst