#PreBlast – 16 weeks until BRR

#PreBlast – 16 weeks until BRR

#F3Swift will launch Tuesday at 0515 from the Vine Restaurant parking lot.  Come early at 0500 for some extra warm-up.

With 16 weeks until to go to the BRR, we’ll be shifting to a mix of strength AND endurance for the next cycle. That doesn’t mean Hills / Sprints AND Mile repeats each week, but there will be some variety with a focus on those types of efforts.  There’s also an opportunity to have guest QIC’s at Swift, so please let YHC know if you are interested.

This week, we’ll venture into some territory not used recently (Ballantyne Country Club) for the workout known as the 2/1/30.  For those programming your watches, it is helpful to know that it will be:

• 2 minutes Hard (or the equivalent of Interval / I / 2mile race pace); 1 minute recovery to the six
• 1 minute Hard ; 30 seconds recovery to the six
• 30 seconds Hard ; 30 seconds recovery to the six
• Repeato until time is called.  Program the watch for at least 6 rounds, and we’ll adjust from there.  Expect around 6.0 miles for the hour workout.

This is a time-based workout, so it allows the group to have a wide variety of paces and abilities.  That means it will be FNG friendly for the BRR and other run training.