Posted on Nov 22, 2013

CFSK Run Club!

Saturday Nov 23rd 7am – 8.30am Location: Elwood Beach

Run 400 meters at 5k race pace.
Walk/jog 200 meter recovery.
Run 200 meters at 12-15% faster than race pace.
Rest for 2-3:00 minute recovery.
Repeat four times (for a total of 4 x 400 and 4 x 200)

To determine your splits use the link below:

Elwood CFSk Run Club copy