121111

Week of Monday, November 11, 2012 

Single-Sport: Running

Short Interval 
6-12 x 300m, recover 1:00

Hold within 2-3 seconds

Long Interval (Track Night – bring stopwatch)
3-6 x 1200m, 2:00-3:00 recovery

Hold within 3-5 seconds

Tempo / Time Trial
2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between

Hold efforts within 2:00-3:00.  Formula: (TT pace) x (2 – Tempo %) = Tempo pace.

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 3-7 x 200m on 2:45 (scale in :15 increments as needed)
Run (Tuesday): 3-6 x 1200m, 2:00-3:00 recovery
Bike (Wednesday): 3-7 x 5 min, spin/rest 3:00-4:00

Hold highest distance possible across efforts for bike, and hold splits within 3-5 seconds for swim and run.

Short Interval
Swim (Friday): 5-15 x 75m all out, active recover 25m easy
Bike (Saturday): 6-12 x 1M, spin/recover 1:00
Run (Sunday): 6-12 x 300m, recover 1:00

Hold within 3-5 seconds for bike and run.

Tempo / Time Trial
Swim (Saturday): 1000m @ 85% of 800m TT pace
Bike (Saturday): 10M TT
Run (Sunday): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between

For Multi-Sport, choose either Short Interval or Tempo / Time Trial for Saturday and Sunday, only one workout per day.  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.

Graeme, 41:30 10k, current gym leader.  Santa is training early for the holidays!