Congratulations to all of our CFS members who represented this weekend in Chicago at the North Central Regionals. Congrats also to CFS Endurance members who participated in the Joplin 1/2 Marathon this weekend. Way to represent CFE ladies!
LAST CALL FOR T-SHIRTS!!!!!!!!! MONDAY WILL BE THE LAST DAY FOR CFE T-SHIRT ORDERS AND MONEY. PLEASE HAVE YOUR ORDER IN THE ENVELOPE NLT NOON ON MONDAY.
Short Interval (Mon 5pm, Tues 10AM): 10x30sec max effort, Rest 2:00 post distance to comments
C2: 10x30sec max effort, Rest 2:00
Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort
C2: 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort
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): 2miles at 5K TT pace