Kara and the 10AM group enjoying a beautiful spring day with some short interval sprints!
Short Interval (Mon 5pm, Tues 10AM): 10 x 100m TT with 10-20 pound weight vest, rest 2:00 (If you have a wt vest please bring it. This workout can be scaled by running without a wt vest if needed. We will be using wt vests or sandbags and sprinting at the dead end.)
C2: 10 x 125m TT with 10-20 pound vest, rest 2:00
Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 1000m, rest 3:00, hold efforts within 3-5 seconds (compare times to 2/27/2012)
C2: 3-5 x 1200m, rest 3:00, hold efforts within 3-5 seconds
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 10M TT
The CFE Seminar is 6 weeks away!!! Are you signed up?????
* The Dropping Plates Fatal 5K is this weekend , checkout our Upcoming Events tab for info on this and other races.