#PreBlast – Brolympics 1-mile Race Week

#PreBlast – Brolympics 1-mile Race Week

UPDATE – We are at Race Week for the Brolympics Mile!  What a great time to get in a final workout to set a benchmark for summer training that will point towards your next race (obstacle or Relay) or general fitness improvement. 

This week 4/18:

• 0500 – Extra credit 2nd F running
• 0515 – Leave the Vine Parking lot
• SWIFT workout = 3 Rounds of ( 2 x 200m at Repetition Pace with 200m jog recovery, 5 minute Threshold Pace, 400m jog recovery).
  • Location = Brixham Green One & Two
  • Cones will mark 200m intervals along the straightaways around Brixham Green.  Recovery will be on the corners.
  • For the 5min Threshold Pace segments, we’ll turn at 2:30 into each, so you may want to program your watch.
  • Pace for the 200m intervals is your 1mile race pace target.
  • Run Paces = http://runsmartproject.com/calculator
• 0615 – COT

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We’ve got 2 training weeks to go until the Brolympics, and if you’re coming to Swift, Fast Twitch, DevilsTurn, or Mountain Goat, chances are you want to improve in the premier running event there – the 1-mile (1600m) run.  So, the next 2 weeks at Swift will have us getting ready for that grueling test.  Other suggested workouts for the week could be done at your other intense running workout. If you’re doing these outside of the structure of the usual 60 minute workout, you may not know how many to do, so I’ll offer some suggestions, but good to use the 60 minute rule (warm-up 10, workout 40-45, cooldown 5-10) as a guildeline for most.

Run Paces = http://runsmartproject.com/calculator

Week 1 – 4/4

1. Swift workout = Rounds of (2 x 4 minute Threshold Pace with 1 minute Rest, 4 x 200m at Repetition Pace with 200m jog recovery).  We’ll start at 0515, but there will be the usual 0500 early crew getting in a few more minutes of 2ndF pace running.
2. Workout #2 = Rounds of 4 minutes at Interval Pace with 3 minute jog recovery

Week 2 – 4/11

1. SWIFT workout = Rounds of: 2x200m FAST pace with 400m recovery jog after each, 1x400m FAST pace with 600-800m recovery jog
   1. FAST / F / 800m Race Pace is about :04 seconds faster per 200m than Repetition pace (R-pace), so either use the Run Paces calculator to find R-pace http://runsmartproject.com/calculator, it should be off of your 1mile / 1600m goal (200m is 1/8th the goal, 400m is 1/4th the goal), and here is a table with some example paces.

   2. 1600m / 1mile Goal	200m FAST split	200m Repetition Split	400m FAST split	400m Repetition Split
      0:05:00	0:00:34	0:00:38	0:01:07	0:01:15
      0:05:30	0:00:37	0:00:41	0:01:15	0:01:23
      0:06:00	0:00:41	0:00:45	0:01:22	0:01:30
      0:06:30	0:00:45	0:00:49	0:01:30	0:01:38
      0:07:00	0:00:48	0:00:53	0:01:37	0:01:45
      0:07:30	0:00:52	0:00:56	0:01:44	0:01:52
      0:08:00	0:00:56	0:01:00	0:01:52	0:02:00
      0:08:30	0:01:00	0:01:04	0:01:59	0:02:07
      0:09:00	0:01:03	0:01:07	0:02:07	0:02:15

   3. For those doing the F-pace version, instead of distance recovery, we’ll base it on time to regroup to the Six and then run recovery as a group.  Recovery time will basically equate to 3-4x of the “Work” Interval.  If programming on your watch, leave the Recovery as “Lap button press”.
   4. Optional to do this workout as the traditional 200m, 200m, 400m at Repetition pace with equal distance recovery.
2. Rounds of: 2x200m Repetition Pace w/ 200m recovery jogs, 6minute (or 1 mile) Threshold Pace with 1 minute rest

Week 3 – 4/18

1. SWIFT workout = 3 Rounds of ( 2 x 200m at Repetition Pace with 200m jog recovery, 5 minute Threshold Pace, 400m jog recovery)
2. RACE at the F3 Brolympics – http://f3nation.com/2017/03/03/f3-brolympics-sat-april-22/