i am wondering about the sample workout in cfts on that fri when it shows 2x4x60 control are those spilt runs r what??

i know someone has to know??

Yes, it will be 2 sets of 4x60m. The rest breaks will depend where this session comes in the general progression of things. It might be something like 3min rep and 7min set. A full 12 week plan showing the progression of speed using split runs is shown on the Van’04 DVD and it is explained in depth.


thanks bro…