Pictured above: Brian Rice at the start line about to race the The My Shamrox 5k this past Saturday. Brian PR-d by over 2 minutes! Pictured below: Fina and Angie at the start of The My Shamrox 15k that started 30 minutes before the 5k. It was Angie’s first 15k! Great job everyone!!!
** The illusive mile repeats are this week! Remember everything we do in CFE is scalable just like inside the box. Don’t let them scare you off this week.
Short Interval (Mon 5pm, Tues 10AM): 4-6x400m rest 1:00 hold 2-3 sec (Compare times to 3/5/2012)
C2: 4-6x500m rest 1:00 hold effort 2-3 sec
Long Interval (Thurs 10AM, Thurs 5PM): 2-4 x1Mile rest 5:00 hold 5-10sec
C2: 2-4 x2000m rest 5:00 hold 5-10sec
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): 2-4 x5K @ 90% of 5K TT pace Rest 5-10 min between, hold 2-3min. If you are following the long runs on the site and need help with this, talk to a coach.