Week of Monday, October 8, 2012 


Single-Sport: Running

Short Interval (Track Night – bring stopwatch)       
4-8 x 400m, rest 2:00

Hold splits within 3-5 seconds

Long Interval 
2-4 x 800m, rest 5:00

Hold splits within 3-5 seconds

Tempo / Time Trial
5k @ 10k Time Trial pace


Multi-Sport: Triathlon

Short Interval
Swim (Monday): 15-25 x 25m on 1:00 (Pool Night WOD – Thursday night at CC Plunge)
Run (Tuesday): 4-8 x 400m, rest 2:00
Bike (Wednesday): 6-10 x 1k, rest/spin 2:00

Hold splits within 3-5 seconds

Long Interval
Swim (Friday): 4-8 x 200m on 3:00
Run (Saturday): 2-4 x 800m, rest 5:00
Bike (Sunday): 2-5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00

Hold splits within 3-5 seconds.  Formula: (TT pace) x (2 – Tempo %) = Tempo pace.  Ex: (4:00 per mile pace) x (1.05) = 4:12 per mile pace for 5:00 min bike.

Tempo / Time Trial
Run (Saturday): 5k @ 10k TT pace
Swim/Bike Brick (Sunday): 500m Time Trial Swim followed immediately by Long Interval Bike workout (above)
Bike (Sunday): 20 Mile Time Trial

For Multi-Sport, choose either the Long Interval workout or the Tempo / Time Trial workout for Saturday Run.  For Sunday, you may choose to do either the Bike Time Trial workout or do the combined Swim/Bike Brick workout.  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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Zeb, Zak, and Scott representing PCF with a great showing at the Day at the Beach Sprint Triathlon in Hermosa Beach, CA.  Congrats!

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