Week of Monday, October 22, 2012


Single-Sport: Running 

Short Interval (Track Night)
6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

If the athlete finishes 100m in 20 seconds then the athlete will have 10 seconds of rest before the next interval

Long Interval
2-6 x 1000m, rest 2:00-3:00

Hold splits within 3-5 seconds 

Tempo / Time Trial
5 Mile @ 7 Mile Time Trial pace


Multi-Sport: Triathlon 

Short Interval
Swim (Monday): 15-25 x 50m on 0:45 (Pool Night WOD – Thursday night at CC Plunge)
Run (Tuesday): 4-8 x 400m, rest 1:30
Bike (Wednesday): 2-4 x 1k, spin/rest 1:30, then 2-4 x 2k, spin/rest 2:00

Hold splits within 3-5 seconds

Long Interval
Swim (Friday): 3-6 x 200m TT on 3:30
Run (Saturday): 2-6 x 1000m, rest 2:00-3:00
Bike (Sunday): 3-6 x 2M, spin/rest 3:00 

Hold splits within 3-5 seconds. 

Tempo / Time Trial
Run (Saturday): 5M @ 7M TT pace
Bike (Sunday): 12M TT
Swim/Bike Brick (Sunday): 1200m Time Trial Swim followed immediately by Long Interval Bike workout (above)

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


“That was your fastest 10k ever!”

You might also like