120813

Week of Monday, August 13, 2012

Single-Sport:  Running

Short Interval
8 x 300m, rest 2:00

Hold splits within 2-3 seconds

Long Interval
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Tempo/TT
5k Time Trial

Multi-Sport (3S)

Short Interval
Swim (MON): 25 x 25m on 0:45, hold splits within 2-3 seconds
Bike (WED): 5 x 1/2M TT, spin/rest 3:00
Run (TUE): 6 x 300m, rest 2:00, hold splits within 2-3 seconds

Long Interval
Swim (SUN): 8 x 200m on 3:45, hold splits within 3-5 seconds
Bike (FRI): 2 x 2M, spin/rest 90 seconds b/w, hold splits within 3-5 seconds, then 3 x 5k, spin/rest 90 seconds b/w, hold splits within 3-5 seconds

Note: Athlete will have 90 seconds of rest after finishing the second 2M before beginning the first 5k.

Run (SAT): 3 x 1M, rest 2:00, hold splits within 3-5 seconds

Tempo/TT
Swim (SUN):  1500m TT or 8 x 200m on 3:45, hold splits within 3-5 seconds
Bike (OFF): OFF
Run (SAT): 2 x 2M, rest 5:00, hold splits within 7-10 second or 3 x 1M, rest 2:00, hold splits within 3-5 seconds

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