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CFE Programming Week of 5/7


CFE Programming Week of 5/7

Day 1:


3rds of

200m run

250m row

Rest 1 min

400m run

500m row


Rest 3 min in between each round


The goal is to push the pace the first ½ round, teach your body to recover relatively quickly and then maintain a good pace on the second ½ round. Use the first round to set a baseline and try to meet or beat that time for the next two consecutive rounds. Remember, maintain a pace that is uncomfortable, but doable.


Day 2:


5k run time trial.


Either set a baseline if you don’t have one, or try to beat your best time.

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