CFCE Urbanathlon Training Week 3

Be sure to start familiarizing yourself with the course and if you're doing the race as a team, start figuring out who will be doing what leg of race.



Tuesday September 7, 2010

Interval - Baseline

SC/Relay - 4 x 800m Sprint Intervals with 3 Min. rest between rounds

LC/Solo - 6 x 800m Sprint Intervals with 3 Min. rest between rounds

All times should be within a 10 Second range of each other.

Thursday September 9, 2010

Tempo

80% effort on first half and 90% effort on second half
SC/Relay - 14 Min.
LC/Solo - 28 Min.

Looking for a concentration on pacing. At the halfway point (SC/Relay 7 Min. and LC/Solo 14 Min.) turnaround and come home. You should make it back to your original starting point with time to spare because of the increased effort during the second half. Continue past the start and continue running until time expires.


Sat./Sun. September 11/12, 2010

Interval

SC/Relay - 2 x 1 mi - 5 Min. rest period between rounds but you must complete UES after every round.
LC/Solo - 3 x 1.5 Mi. - 5 Min. rest period between rounds but you must complete UES after every round.