#Preblast – Fartlek (Danish Style)

#Preblast – Fartlek (Danish Style)

Swift will launch at 0515 on Tuesday morning from the Vine restaurant in the land of the Sons of Ballantyne.  Come at 0500 for some extra warmup time.

The Thang:

• With a high number of participants in the JoeDavisRun that are Swift regulars or newcomers (Haggis, Abacus, StrangeBrew, Ringer, StumpHugger, Gumbo, Champagne, JRR Tolkien, Frasier, and others), we’re going to reset for this week and do something to loosen up the legs for all.  So, whether you ran the Joe Davis Run or are still hoping to get a good workout in, come on out.  Great for Swift FNGs.
• We’ll be once again doing the 30-20-10 workout that you can read about at http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
• There are 7 minute cycles of:
  • 30sec jog, 20sec normal training pace, 10sec SPRINT, REPEATO 4x then 2:00 jog
  • 30sec jog, 20sec normal, 10sec SPRINT, REPEATO 4x then 2:00 jog
  • 30sec jog, 20sec normal, 10sec SPRINT, REPEATO 4x then 2:00 jog
  • 30sec jog, 20sec normal, 10sec SPRINT, REPEATO 4x
• Head back to COT.