Tonight will be a slightly different workout, and we are really going to keep our focus on speed and pacing. We will be alternating between 800m runs and 400m runs (yes – runs, these should be at an 85 – 90%…not a jog). The rest after the 800′s is a bit shorter so try to get your heart rate down and relax before you go hard on the 400. Then, you have a bit longer break before you get to do it all over again!
WOD: 800/400 repeats
800m Run (rest for 2 minutes)
400m Run (rest for 3 minutes)
800m Run (rest for 2 minutes)
400m Run (rest for 3 minutes)
800m Run (rest for 2 minutes)
400m Run (finished)
Penalties: Deviation more than 8 seconds on the 800′s or more than 4 seconds on the 400′s. ***10 double-under’s per second
this will be my only CFE for the week I have the Indianapolis Half Marathon on Saturday at Fort Ben