Short Interval (Mon 5pm, Tues 10AM): 4 x 400m, hold splits within 2-3 seconds, work:rest 1:1
C2: 4 x 500m, hold splits within 2-3 seconds, work:rest 1:1
Long Interval (Thurs 10AM, Thurs 5PM): 3 x 800m, rest 3:00, hold splits 3-5 sec between intervals or foul. Foul: 60 sec plank followed by 50 hand-release push-ups.
C2: 3 x 1000m, rest 3:00 between efforts, hold splits within 3-5 seconds or foul. Foul: 60 sec plank followed by 50 hand-release push-ups.
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): 5k @ 85% of 5k TT pace
* Remember Monday is the last day to turn in your $ and orders for the CFE shirts