PreBlast – Farlek to get Warm

PreBlast – Farlek to get Warm

The Swift crew will begin 2018 with a simple but effective workout to get warm and prep for the Joe Davis Run.

• 0500 – Early crew for extra credit
• 0515 – Leave the Vine for 2nd F Warm-up jog
• 0525 – Warm-up exercises.
• 0530 – Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is a Fartlek workout described in this article: http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
  • Here is One Set:
    • 30 seconds jog
    • 20 seconds “normal” running pace
    • 10 second SPRINT
    • Continue for 5 rounds total (5 minutes total)
    • Regroup and Recovery jog for 2 minutes
  • Complete more Sets until time is called to head back to COT
• 0615 – COT
• 0630 – Cheddar leads with a question at F3-Timekeeper