PreBlast – 2/2/2

PreBlast – 2/2/2

On Tuesday morning, the weekly Interval workout known as Swift will launch from the Vine restaurant in Ballantyne for what sounds like a simple 2, 2, 2, but it’s actually much more treacherous.

The THANG:

• 0500 – Extra credit early 2nd F run to warm things up
• 0515 – Group leaves the Vine parking lot to head down to Rushmore Dr.  for a 10 minute warm-up.  Will regroup at 0525 at the corner of Harney and Rushmore.  Go at your own 2nd F pace.  Ease into the warm-up.
• 0525 – Dynamic warm-up exercises along Rushmore.
• 0530 – Start the 2/2/2 along the coned course of Rushmore (cones every 100m):
  • 200m at Repetition Pace (aka 1 mile race pace – find yours at http://runsmartproject.com/calculator), then a 200m recovery jog
  • 200m at Repetition Pace, then a 400m* recovery jog.
    • *this is the only step that could be adjusted.  Shorten the recovery to 200m ONLY if you know you are going slow enough to recover before the next interval
  • 2:00 minutes at Repetition Pace, then a 400m recovery jog
  • Rinse, repeat until 6:10am – using self-directed Pace groups, everyone is encouraged to fall into one of three groups – 1) under 6:00/mi pace (for Repetition Pace), 2) 6-7:00/mi pace, and 3) over 7:00/mi pace.  Aiming for at least 3 rounds for all groups.
• 0610 – Head back to COT