Fitness Mile Run Progressions Week 4/6:
6 x 400m @ Mile Pace (1:30 between), then
12 x 200m @ 2 seconds faster than Mile pace, (1:00 between)
Modify to:
Row/Ski:
6 x 500m @ 2k Pace (1:30 between)
then
12 x 200 @ 2k pace - 2 seconds (1:00 between)
*Bike Erg double those numbers.
Use http://www.grun1.com/utils/splitsCalc.html to figure out your 400m pace. Performance: See Fitness
If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
