Week of Monday, June 25, 2012 


Single-Sport: Running

Short Interval 
8-12 x 200m, rest 1:00 between each

Hold splits within 2-3 seconds

Long Interval (Track Night – bring stopwatch)
2 x (600m + 800m + 1000m)

*Work:Rest of 1:1*. Rest exactly as long as it takes to perform each distance. Goal is to hold consistent splits across both sets.  Please bring stopwatch to track night to be able to perform the workout.

Tempo / Time Trial
10 mile Time Trial


Multi-Sport: Triathlon

Long Interval
Swim (Monday): 2 x (100m/y + 200m/y + 300m/y), *Work:Rest of 1:1* as described above
Run (Tuesday): 3 x 800m, rest 3:00, hold splits within 3-5 seconds
Bike (Wednesday): 2 x (1/2M + 1M + 2M), *Work:Rest of 1:1* as described above

Short Interval
Swim (Saturday): 20 x 50m on 1:30, hold splits within 2-3 seconds
Bike (Sunday): 10 x (0:30 on, 0:30 off), followed immediately by Run (Sunday): 10 x 100m, rest 1:00, hold splits within 2-3 seconds

Tempo / Time Trial
Swim (Saturday): 30 minutes @ 85% Effort
Bike/Run (Sunday): Bike 10 mile Time Trial + Run 10k Time Trial

For Multi-Sport, choose either Short Interval or Tempo / Time Trial for Saturday Swim and Sunday Bike/Run workout.  The Bike/Run is designed to be one event to be completed back-to-back. Treat it like a race.  Crossfit as much as recovery will allow, at least 3 times per week.  Post sport, time, distance, and/or pace to comments.

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