Its week 5 of 6 of the Skill Based Running Progression by CFE Main site. If you missed the first four weeks you can catch Week 1, Week 2 , Week 3 and Week 4 on the blog. Again, we are doing this skill based homework to help us improve our form and eventually speed by improving our cadence. If you have any questions please post to comments or ask one of your CFE coaches.
Week 5 Skill Based Running Progression perform 2x this week
1. 3 drills of your choice
2. 4x 1 min 30 sec @ 101-102 (202-204) cadence
2a. Rest 2 min between each effort performing 1 drill of choice during that rest
3. 6 min at 93-95 (186-190) cadence