#PreBlast – Back to Time

#PreBlast – Back to Time

After extending into 2:00 intervals last week, we’ll continue to be no longer than that time length, but have a change of pace and have a few weeks where we regroup with Time-based intervals.  Key will be the change of Pace from 1-mile pace (or Repetition pace) to 2-mile pace (or Interval pace) and shorter rest. Go to http://runsmartproject.com/calculator to get pace suggestions based on your fitness level.  Route will be in the Ballantyne Country Club eastern half (which is roughly a 2 mile loop).

The THANG:

• 0500 – Early bird extra 2nd F warm-up.
• 0515 – Leave the Vine Parking lot.  Head across 521 into the Resort Hotel Parking lot to cut through to Ballantyne Commons and up the hill to cross into the Ballantyne Country Club.  Arrive at this 1 mile point by 5:25am.
• 0525 – 5 minutes of warm-up drills and explaining the workout to those that didn’t read this preblast.
• 0530 – Start the 6 rounds of 2/1/30
  • 2 minutes I-pace, 1 minute jog recovery to the Six (back of the line)
  • 1 minutes I-pace, 30 second jog recovery to the Six (back of the line)
  • 30 seconds I-pace, 30 second jog recovery
• 0605ish – Head back to the Vine for COT
• 0615 – COT