121126

Week of Monday, November 26, 2012 

Single-Sport: Running

Short Interval        
4-8 x 200m, 1:00 recovery (Track Night – bring stopwatch)

Hold within 2-3 seconds

Long Interval
4-8 x 400m, recover 1:00

Hold within 2-3 seconds

Tempo / Time Trial
13.1M @ 90% 15k TT pace

Formula: (TT pace in seconds) x (2 – Tempo %) = Tempo pace in seconds.

Multi-Sport: Triathlon

Long Interval 
Swim (Monday): 4-8 x 200m on 2:45, scale in :15 increments as needed
Run (Tuesday): 4-8 x 400m, recover 1:00
Bike (Wednesday): 3-5 x 5k, spin 1M or recover 5:00 between

Hold splits within 5-10 seconds.

Short Interval
Swim (Friday): 15-25 x 50m on 0:45
Bike (Saturday): 4-8 x 1k TT, spin 2M between
Run (Sunday): 4-8 x 200m, 1:00 recovery

Hold within 2-3 seconds for swim and run.

Tempo / Time Trial
Swim (Saturday): 800m @ 90% 500m TT pace
Bike (Saturday): 30M TT
Run (Sunday): 13.1M @ 90% 15k TT pace

Formula: (TT pace in seconds) x (2 – Tempo %) = Tempo pace in seconds.

For Multi-Sport, choose either a Short Interval or a 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.