120827

Week of Monday, August 27, 2012 

Single-Sport: Running

Short Interval 
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

All-out efforts.

Long Interval (Track Night – bring stopwatch and jump rope)
4 x 800m, rest 2:00 between each

Hold splits within 3-5 seconds of each other.

Tempo / Time Trial
10 Mile Time Trial

Multi-Sport: Triathlon

Short Interval
Swim (Monday): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Run (Tuesday): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
Bike (Wednesday): 10 x 0:30 all-out sprints, spin/rest 2:00 between

Long Interval
Swim (Saturday): 8 x 200m on 3:45, hold splits within 3-5 seconds

Tempo / Time Trial
Swim (Saturday): 1500m Tempo @ 85% of 1500m Time Trial pace
Bike/Run (Sunday): Bike 10M + Run 5k Brick Time Trial

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back.  Athletes should practice transition skills.

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

pcf endurance athlete