120924
Week of Monday, September 24, 2012
Single-Sport: Running
Short Interval (Track Night – bring stopwatch)
6-12 x 200m w/ 90 rest
Hold splits within 3-5 seconds
Long Interval
3-6 x 800m w/ 2:30 rest
Hold splits within 3-5 seconds
Tempo / Time Trial
5 mile @ 85% of 5k pace
Formula: (5k pace) x (1.15) = 85% tempo pace for 5 mile run. Ex: (6:30 per mile pace) x (1.
15) = 7:29 per mile pace for 5 mile run.
Multi-Sport: Triathlon
Short Interval
Swim (Monday): 10 x 75m on 1:30 (Pool Night WOD – Thursday night at CC Plunge)
Run (Tuesday): 6-12 x 200m, 90 seconds rest
Bike (Wednesday): 6 x 1M w/ 90 seconds spin/rest
Hold splits within 3-5 seconds
Long Interval
Swim (Friday): 8 – 12 x 100m/y on 2:00
Bike (Saturday): 3 – 6 x 4:00 TT, spin/rest 4:00
Run (Sunday): 3 – 6 x 800m, rest 2:30
Hold splits within 3-5 seconds
Tempo / Time Trial
Swim (Saturday): 800m Time Trial
Run (Sunday): 5 mile @ 85% of 5k pace
For Multi-Sport, choose either the Long Interval workout or the Tempo / Time Trial workout for Saturday Bike/Swim and Sunday Run. Suggested workout days are listed in parenthesis but can be moved around to meet your schedule.
Crossfit as much as recovery will allow, at least 3 times per week.
Allow for one full rest day without workouts of any kind. Post sport, time, distance, and/or pace to comments