Several of your favorite F3 running workouts throughout the South Charlotte and Waxhaw area have done what they said couldn’t be done. They have coordinated on something.
Starting on Tuesday, March 28, we will collectively embark on an 8-week training program designed to produce your fastest mile. It’s time to set the bar for yourself for 2023.
There will be two workouts per week for eight weeks, culminating in a mile time trial at the Community House Middle School track on Saturday, May 20th @ 0600. WXW Express and Swift will host the Tuesday workout each week, and Pursuit and Sparta will host the Thursday workout. Fast Twitch and Devil’s Turn are a maybe depending on the mood and who’s on Q. Did you expect anything less?
Fill out this Google Form (link) to register and hold yourself and your F3 brothers accountable (registration not required). Here is the Google Sheet with responses for your viewing pleasure (link).
The plan is based on Nike Run Club’s “Find Your Fast” 8-week training program. We did this plan at Swift two years ago and many PR’s were achieved, including YHC’s. The plan is on a Google Sheet (link) so that you can save your own version and track your progress and/or make edits if you’d like. Here are the two weekly workouts:
In weeks one and seven there is a mile simulation workout (8 x 400m) that will help you identify your current mile fitness and give you a good idea of what you should be shooting for at the time trial.
Some of the prescribed workouts may be shorter than what you’re used to at our F3 running workouts. If you are on Q for any of these workouts, feel free to modify.
It is recommended that you begin each workout with a 1 mile warmup and dynamic stretching, and end with a 1 mile cooldown. The goal is to PR but also to get to the starting line in one piece.
Find your various training paces by inputting your goal mile pace or a recent race time here: Link. “Tempo” pace (not shown on website) is your 5k pace + 25-30 seconds. It is a pace that you would be able to sustain for a full hour of running and should feel “hard, but controlled”.
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