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CFE Programming Week of 4/16

16
Apr

CFE Programming Week of 4/16

Here is week two of our CFE programming. If you have any questions please come ask me!

-Dusty



Week of 4/16



Day 1:

Intervals

1000m row

Rest 3 min

400m run

Rest 3 min

1000m row

Rest 3 min

400m run

Rest 3 min

500m row immediately into 400m run



Our focus here is the 400m runs, note your first 400m time and keep subsequent 400m runs within 5secs of the first. They should be a 90-95% intensity. You have long rest periods, so you should be sufficiently rested for each run and capable of keeping your times on point. The last interval is a shorter row with immediately into a final 400m run. The final 400m run should be within 5 secs or better as your first.



Day 2:



Repeat of day 2 from last week with the goal of better times on each 1200m. Next week we will move on to a different distance.



1200m run

----if your 1 mile time is <8 min then rest 4 min

----if your 1 mile time is >8 min then rest 5 min

1200m run



The pacing for this run should be closer to your 2 mile time. Keep a pace for a 1200m that is sustainable throughout each one.

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