#PreBlast – Green with Speed

#PreBlast – Green with Speed

Swift is going back to the Green – as in Cash, Moolah, Cheddar (not that one), DownPainment of Speed for the BRR and events beyond.  Here’s the plan:

• 0500 – Optional pre-run launch from the Vine American Kitchen for <15 minutes of easy running.
• 0515 – Leave again from the Vine for warm-up of the main event.   Easy 10min of running and 5min of warm-up drills that will have us ending at the Brixham Green in the Ballantyne Corporate park.  Location is close enough that you can bring a water bottle and drop it.  Here is the course and the Start / Finish of each interval https://connect.garmin.com/modern/course/13457389 .  Cones will also be marking every 200m
• 0530 – Start the main event of Interval Pace (a.k.a. 2 mile race pace or “Hard” effort) intervals.  Find your 1 mile Interval pace here under “Training” – http://runsmartproject.com/calculator.  Recovery jog length is a minimum suggestion to allow regrouping with similar speed PAX.
  • 1600m (2 laps of the Green) with 5min recovery
  • 1200m with 4min recovery
  • 1000m with 3min recovery
  • 800 with 2min recovery
  • 400m with 1min recovery
  • then repeat 400m/1min and go back up depending on time

SYITG,

Bratwurst