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Week of Monday, June 4, 2012

Click HERE for an explanation of how to use this programming!

Single Sport: Running

Short Interval
Tabata Run

Remember Tabata is 8 rounds of 20 seconds of Effort, followed by 10 seconds of Rest.  If possible, use a treadmill hill at a 12% grade for the sprints.  Run 0-30 seconds slower than your 5k pace per mile, do not change the speed.  This is a pacing drill!

Long Interval
3 Rounds of 800 meter run, rest 1 minute

Each split should be within 3-5 seconds of each other.

Tempo / Time Trial 
Run for 30 minutes at about 85% Effort

Focus on maintaining form and continuous pace from beginning to end.

Multi-Sport: Triathlon

Short Interval
Monday – Tabata Swim – use pool or open water
Tuesday – Tabata Run – same as above
Wednesday – Bike – 10 rounds of 30 seconds ON, 30 seconds OFF

Long Interval
Friday – Run: 3 x 800m, rest 1 minute, hold splits within 3-5 seconds
Saturday – Swim: 8 x 100m, start every 2:30, hold splits within 3-5 seconds
Sunday – Bike: 6 x 2 miles, rest 1:00, hold splits within 3-5 seconds

Tempo / Time Trial
Sunday – Bike – 20 mile Time Trial

For Multi-Sport, choose either Long Interval or Time Trial for Sunday Bike workout.  Crossfit as much as recovery will allow, at least 3 times per week.  Post time, distance, and pace to comments.

Sondra and Mary after their Mud Run at Camp Pendleton, June 2012