Repetition Pace = a lot of REST

Repetition Pace = a lot of REST

At 0515 on Tuesday morning, Swift will launch from the Vine Restaurant Parking lot at the Ballantyne AO.  If interested, a pre-run will start at 0500 for an extra mile+ of 2nd F.

The THANG:

• Returning to quick running and form-building intervals that develop speed and economy and attempt to help answer the question – How can I become more economical about the way I run?
• Know your 1mile Race Pace (a.k.a. R-pace or Repetition Pace).  If you have any recent running race result, go here to get an estimate of your 1mile Race Pace –> http://runsmartproject.com/calculator
• Location = Bull Ring
• Warm-up with 1mi+ of 2nd F running + Drills
• The Eric Liddel workout – Rounds of 200m @ R-pace, 200m jog recovery, 200m @ R-pace, 200m jog recovery, 400m @ R-pace, 400m jog recovery
• Cool-down back to COT