#PreBlast – 9 weeks until BRR – Fitness Test

#PreBlast – 9 weeks until BRR – Fitness Test

At 0515 on Tuesday morning, PAX will launch from the Vine Restaurant with the intention of performing a little fitness check.  Consistent course, known distance, check your pace, and repeat As Many Reps As Possible (AMRAP).

The THANG:

• 0500 – 2ndF Prerun to get things moving leaving from the Vine at 0500.
• 0515 – Main event warm-up launching from the Vine at 0500.  “Regular” warm-up route heading over to the Bull Ring, around, and continue with dynamic exercises in the main lot.
• 0530 – Begin 800 cycle
  • Run 800m (one lap of Bull Ring) at Interval-pace (calculate yours here at http://runsmartproject.com/calculator) or optional “Yasso 800” pace (take your marathon goal in HR:MIN and translate that into MIN:SEC.  For example, marathon goal of 4hr 0min, your “Yasso 800” pace is 4min 00sec).
  • Recovery jog for 200meters (down to putting green and back to ring) or 2:00.
  • Repeat 800m in opposite direction around the ring.  Always pass oncoming Bull Ring traffic on the LEFT.
  • Continue starting 800s until 0605.
• 0610 – Head back to the Vine.

Notes:

• Try to make 800m efforts as consistent as possible – within 5sec or less of leach other.
• Treat the 200m jog as VERY EASY.  You’ll need it.
• This is a difficult workout given the short rest.  It will be used as a benchmark workout for us to build on month to month leading up to the BRR and Fall training that lies ahead.