
Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
C2: 4 – 8 x 500m, rest 2:00, hold within 3-5 seconds
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.)
C2: “Tosh” 3 x (250m + 500m + 800m) 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.)
Announcements:
1. Thanks to all those who came out and participated in the 5K Gone Bad. Lots of $ was raised for One Soul Purpose. Our hope is to continue the race on a large scale as we have in the past but some time in the Spring time. If you have any rockin’ ideas or would like to be a part of the race planning magic let KT know!
2. Jingle Bell 5K and Frosty Paws race coming up!