#PreBlast – Threshold Pacing

#PreBlast – Threshold Pacing

PAX looking for Speedwork will assemble and depart the Vine Parking area in Ballantyne at 0515 on Tuesday morning.  We’ve been working up to the longer Interval pace (a.k.a. VO2Max) intervals of 3+ minutes (800m 3 weeks ago), Interval pace on short rest (2/1/30), and 4 minute Interval pace intervals last week.  These intervals were targeting to bring up your HR to Max or near max, so they feel “Hard”.  What were going to work on this week is “Comfortably Hard” or Threshold Pace intervals.

The THANG:

• 0500 – extra credit 2nd F run for 1.25mi
• 0515 – leave the Vine parking area for full Warm-up.  2nd F pace (go slow) with a buddy and slow enough to maintain a conversation.
• 0525 – regroup at Rushmore and Harney.  Dynamic exercises / drills for warm-up
• 0530 – rounds of 5 minutes Threshold Pace w/ 1 minute Rest (slight regrouping).
  • Threshold Pace – find yours here at http://runsmartproject.com/calculator.
  • Heart rate zone during intervals – 82-88% of Max
  • Route – odd intervals are a counterclockwise loop down Rushmore, cut left in front of AXA (last turn before Ballantyne Commons) and up slightly through parking lot, right then quick left to spill out onto Ballantyne Corporate Pl, left on Harney.  If you make it back to the start point, then you’re REALLY quick, for this is about a 0.95mi loop.
  • Even intervals are then run reverse direction back towards the start point on the route that you just came.  After Even intervals, you’ll be near the start point.
  • The short 1 minute Rest doesn’t have to be active recovery, but use it as an opportunity to at least regroup with one other PAX.
  • Be aware of traffic.  If you don’t use the sidewalk, run against traffic on the Left side of the road.
• 0606 – Head back to COT.