Week of Monday, September 17, 2012 


Single-Sport: Running

Short Interval 
10-12 x 200m w/ 2 min rest

Hold splits within 3 – 5 seconds of each other.

Long Interval (Track Night – bring stopwatch)       
3-6 x 800m w/ 3 min rest

Hold splits within 5 – 10 seconds of each other.

Tempo / Time Trial
5k @ 85% of 5k Time Trial pace


Multi-Sport: Triathlon

Long Interval
Swim (Monday): 3-6 x 200m w/ 90sec rest
Run (Tuesday): 3-6 x 800m w/ 3 min rest

Bike (Wednesday): 3-6 x 2 mile w/ 2 min spin/rest

Short Interval
Swim (Friday): 15-25 x 50m on 1 min
Bike (Saturday): 8-10 x 1/2 mile on 2 min
Run (Sunday): 10-12 x 200m w/ 2 min rest

Tempo / Time Trial
Bike (Saturday): 15 Mile @ 90% of 10M TT pace
Run (Sunday): 5k @ 85% of 5k TT pace

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

PCF Endurance athlete, Jess Legge, at the Nautica Malibu Triathlon

Rebuilding The Feet Part 1, 2, 3 by KStar and BMack

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