Week of Monday, October 15, 2012 


Single-Sport: Running

Short Interval 
4-8 x 400m, rest 1:30

Hold splits within 3-5 seconds

Long Interval (Track Night – bring stopwatch)
“Tosh” 3 x (200m, 400m, 600m)

Rest 1:1 work/rest ratio

Tempo / Time Trial
7 Mile Time Trial


Multi-Sport: Triathlon

Long Interval – “Tosh”
Swim (Monday): 3 x (50 m/y, 100 m/y, 200 m/y)
Run (Tuesday): 3 x (200m, 400m, 600m)
Bike (Wednesday): 3 x (1/2M, 1M, 2M)

Rest 1:1 work/rest ratio

Short Interval
Swim (Friday): 10-20 x 50m on 0:45 
(Pool Night WOD – Thursday night at CC Plunge)
Run (Saturday): 4-8 x 400m, rest 1:30
Bike (Sunday): 4-6 x 1k @ 90% tempo, rest/spin 2:00, then follow with a 1k Time Trial

Hold splits within 3-5 seconds

Tempo / Time Trial
Run (Saturday): 7 Mile Time Trial
Swim (Saturday): 1000m @ 85% of 1000m TT pace
Bike (Sunday): 10 Mile Time Trial @ 95% 20M TT pace

For Multi-Sport, on Saturday choose one of three possible workouts: Short Interval Run, Tempo / Time Trial Run, or Temp / Time Trial Swim.  For Sunday workout, choose either Short Interval Bike or Tempo / Time Trial Bike.  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.

“That was your fastest 5k ever!” -Lance Armstrong, Nike App

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