Look at that 5PM crew nailing some beautiful form during drills!
Short Interval (Mon 5pm, Tues 10AM): 12x 1:00 on 1:00 off post distance to comments (for this WOD we will head out to the dead-end again and run on a 400m course. You will run for 1:00 and then stop and rest for 1:00 x12 total minutes.)
C2: 12x 1:00 on 1:00 off, post distance to comments
Long Interval (Thurs 10AM, Thurs 5PM): “Tosh” 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.). Compare times to 2/13/12.
C2: “Tosh” 3 x (250m + 500m + 750m)
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): 5M @ 90% of 10k TT pace
*****Make sure to check out Friday’s post about T-shirts and weigh in on what you would like to see on our CFE Springfield t-shirts.****