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:

http://www.coolrunning.com/engine/4/4_1/96.shtml

Elwood CFSk Run Club copy

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