* CFE Coaches KT and Elizabeth Represent at Saddlebrooke with 1st place finishes!
Short Interval (Mon 5pm, Tues 10AM): 4-6 X 400M TT Rest 3:00-4:00 between each set (TT= Time Trial, these are all out efforts, a day to PR your 400M time. Give your self between 3-4 min of rest trying to fully recover between each set.)
C2: 4-6 X 500M TT Rest 3:00-4:00 (All out effort on the rower as well, PR that 500M row time!)
Long Interval (Thurs 10AM, Thurs 5PM): 2 x 400m with 1:00 rest between & 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m
C2: 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 1000m
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): 7Miles at 95% of 10KTT pace
*We are still looking for volunteers for the My Sham Rox race Click here for more info —–> My ShamRox, also be sure to check out our Upcoming Race tab for info on local races that CFE Springfield will be representing at.
* We recently started a discussion on our Facebook Page about additional class times for the spring and summer. Join in the discussion on FB or post to comments your thoughts about times and days you would like to see more CFE classes.