#PreBlast – Distance goes Down, Speed comes Up

#PreBlast – Distance goes Down, Speed comes Up

The weekly Speed running workout known as Swift will launch at 0515 on Tuesday from the Vine Restaurant in the Ballantyne AO.  There will be cones to mark distances and a pause for instructions to the group before each set.  Therefore, no pre-workout watch programming should be necessary if done with the group!

The Plan:

• 0500 – come early for some extra easy running
• 0515 – head out with the full group of PAX for a warm-up of easy running and dynamic drills.  Head towards Rushmore Dr.
• 0530 – Start the main workout.  Each interval has equal distance jog recovery.
  • 2 x 600m at 1-mile Race Pace + 3 sec (i.e. if your 1-mile target is 6:00, then your 600m target is 2:15.  Run this 600 at 2:18). Don’t make this too fast.
  • 3 x 400 at 1-mile Race Pace
  • 4 x 300 at 1-mile Race Pace – 1 sec (i.e. if your 1-mile target is 6:00, then your 300m target is 1:08.  Run this 300 at 1:07). Feel like you are pushing slightly.
  • 6 x 200 at “F”-pace – your 800m race pace – or pretty much AYG

Note: F-pace is about 8 seconds faster per 400m than your 1-mile (close enough to 1600m) race pace – which is the same as a full 32 seconds of pace per mile.  For example, if your Mile Race Goal is 6:00, then your F-pace target is about a 5:28 / mile pace.  Which means that you could run a 800m race in about 2:44.