#PreBlast – Speed Pyramid 3-4-5

#PreBlast – Speed Pyramid 3-4-5

Swift will launch at 0515 from the Vine Restaurant in Ballantyne on Tuesday.  Come at 0500 for some extra warm-up.

The THANG:

• 0500 – early birds get the extra warm-up
• 0515 – leave from the Vine lot and continue warm-up with Easy running and stretching.  Stay in Ballantyne Corp Park
• 0530 – start on Rushmore Dr (course is rolling, but hills are not as aggressive as Bagpipe Hill), for the following VO2Max / Interval pace intervals (click this link to get a personalized pace)
  • 3min Interval / 2min jog recovery
  • 4min Interval / 3min jog recovery
  • 5min Interval / 4min jog recovery
  • 5min Interval / 4min jog recovery
  • 3min Interval / 2min jog recovery
• 0605 – continue cooldown and head back to COT
• 0615 – COT done