#Preblast – Countdown begins again at 3…

#Preblast – Countdown begins again at 3…

At 0515 on Tuesday, join us for a weekly speed workout that will be sure to challenge and envigorate your running fitness.  Here’s the plan:

• at 5:00 am, depart the Vine parking area for some extra warm-up.  Conversational pace.
• at 5:15 am, we’ll be back to the Vine parking area and pickup the rest of the crew to continue running at Conversation pace for at least another 1mile.  We’ll get in some dynamic stretching and be ready to start the speed part Swift workout at 5:30 am.
• The workout for the day:
  • 6 minutes at Threshold Pace, run out and back with turnaround at 3:00
  • 200m Hill at Repetition Pace effort
  • 200m jog recovery
  • 200m Hill at Fast Pace effort (basically AYG – see below for pace guidelines)
  • 400m jog recovery
  • That’s round 1 – start again with another round.  We’ll try to get in 3 rounds total.

SYITG,

Bratwurst

Pace Guidelines:

• If you are new to E, M, T, I, R, or F-paces meaning something, then you’ll want to visit http://runsmartproject.com/calculator/instructions/ and watch the video.
• Here’s the Calculator itself – http://runsmartproject.com/calculator/ that will explain Easy, Marathon, Threshold, Interval, and Repetition-pace.
• Fast (F-pace) is not in the Calculator, but it is detailed in the book Daniel’s Running Formula as your 800m race speed.  One way to find this is to take your R-pace per mile, divide by 4 (to get 400m split times of a 1 mile race), subtract 4 seconds from that time to get the 400m split time of a 800m race.
  • Some examples:
    

    1Mile Goal	,	400m Goal Split	,	400m F-pace split	,	200m F-pace split
    0:05:00	,	0:01:15	,	0:01:11	,	0:00:35
    0:05:30	,	0:01:23	,	0:01:18	,	0:00:39
    0:06:00	,	0:01:30	,	0:01:26	,	0:00:43
    0:06:30	,	0:01:38	,	0:01:34	,	0:00:47
    0:07:00	,	0:01:45	,	0:01:41	,	0:00:51
    0:07:30	,	0:01:52	,	0:01:49	,	0:00:54
    0:08:00		0:02:00	,	0:01:56	,	0:00:58