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

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