CFE Week of 08/24/09

Note: CFE generally recommends doing these WODs three or more hours either before or after the CF WODs. This doesn't always mesh well with life in general, so we do what we can. Also, some CFE WODs are programmed on CF main site rest days, so I'll note that with "MSR" (main site rest) if that's the case. I realize that running on a rest day is not always possible, and sometimes the rest (from everything - running included) is absolutely needed - again, we do what we can and adjust schedules as necessary.

WOD #1
Tabata Run
8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.

This workout is short but very intense - it's an all-out effort. Don't reduce the speed!


WOD #2 (MSR)
5k Tempo Run
90% of best effort
Here are 2 fairly simple methods to calculate your "90% time":
1. Take your best time and divide it by 0.9 (yep, divide)
2. Divide your best time by 9 and then add that result to your best time.


WOD #3
2 x 12 minutes. Rest 2 minutes between the 2 runs. Cover as much distance as possible in each.