RoF & Beast(Side) Preblast

For all those pax wanting to burn calories for holiday indulgence or train for an upcoming event (ie BRR, mud run, or and other race) join the faithful crew that endures the pain of RoF or Beast(side).  5:15 am @ Riverside middle school track or Greenville high track. Any questions tweet Slim (@landloveandshoe) or Longbottom (@F3longbottom)

Warm-up: 1 mile mosey

The Thang: 2 mile progressive run (star with a pace to which you can speed up 5 seconds on every lap.  That means your last lap will be 40 seconds faster than your first)

Recommendation:   you will want your last lap to be at your repetition pace.  go to the website below and plug in 1 mile into the distance block.  Put in your mile time trial or what you would like to target for a mile time and then press the calculate button.  (make sure you put your time in the right spaces, if you notice it has space for hours, minutes, and seconds).  Once calculated hit the training tab below and is will tabulate training paces for you.

ie:

5.30 mile:  Lap 1 = 2 min 03 sec; Lap 8 = 1 min 23  seconds

6:00 mile:  Lap 1 = 2 min 10 sec; Lap 8 = 1 min. 30 sec.

6:30 mile:  Lap 1 = 2 min 18 sec; Lap 8 = 1 min 38 sec.

7:00 mile:  Lap 1 = 2 min 25 sec; Lap 8 = 1 min 45 sec.

http://runsmartproject.com/calculator/

we will fill remaining time with 400’s once complete

1 mile cool down.