Tabata

at your original 200m pace; 12% Grade Hill

Tabata is 8 rounds of: 20 secs work; 10 secs rest.

You should be able to hold this easier pace for entire “Tabata” slow it .5 mph. On a road or track go 20 seconds at your original 200m pace, and rest 10 seconds. Then turn around and try and match that distance repeating the process for 8 rounds.

NOTE: You can do this in the gym on the Treadmill

8 x 200m

You will be trying to keep each of the 200 meter intervals within 2-3 seconds of your first/best interval. You want to learn to pace yourself and also give each interval maximum effort throughout.

Rest between intervals:
Beginner: 90 seconds
Intermediate: 1 minute
Advanced: 30 seconds

Note: Wednesday sessions are open (free) to the public. Bring a guest with you!

Run Location:
6:00 am: Town Center Park
6:30 pm: Martin Farm Road
(see maps to locations here: Locations)

CF Max Rep WOD

either 5 x 5 reps max, or 5 x 3 rep max

Go heavy.

20-30 minute easy run

Today begins tapering week, prepping you for your race. Take it easy today and enjoy an easy, comfortable pace.

Run Location:
7:30 am: Town Center Park
(see maps to locations here: Locations)

6 x 400m

Hold best possible pace. Your goal is to deviate no more than 3 seconds from best interval. Maintaining form you want to be able to hold the fastest pace possible and have the ability to recover and repeat. You also want the ability to hold or descend each 400m, not slow down.

Rest between intervals:
Beginner: 3 minutes
Intermediate: 2 minutes
Advanced: 45-60 seconds

Note: Wednesday sessions are open (free) to the public. Bring a guest with you!

Run Location:
6:00 am: Town Center Park
6:30 pm: Martin Farm Road
(see maps to locations here: Locations)

Time Trial

5k

All out effort.

Option: Run a race this weekend. Such as, the 32nd Annual Possum Trot in Roswell (Peachtree Road Race Qualifier for 2011).

Run Location:
7:30 am: Town Center Park, Suwanee
(see maps to locations here: Locations)

6 x 3:00

Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.

Hold maximum distance possible on each of the 3 min intervals.

Note: Wednesday sessions are open (free) to the public. Bring a guest with you!

Run Location:
6:00 am: Town Center Park
6:30 pm: Martin Farm Road
(see maps to locations here: Locations)

Tempo

5 miles @ 90% RPE

Run Location:
7:30 am: Town Center Park, Suwanee
(see maps to locations here: Locations)

12 x Hill Sprints

Sprint up hill, walk quickly back down. Repeat 12 times. Your goal is to do each hill sprint all out effort, deviating only 2-3 seconds per interval.

Note: Wednesday sessions are open (free) to the public. Bring a guest with you!

Run Location:
6:00 am: Main Street, Suwanee
6:30 pm: Town Center Park
(see maps to locations here: Locations)

Time Trial

2 miles

All out effort.

Run Location:
7:30 am: Town Center Park, Suwanee
(see maps to locations here: Locations)