Week of Monday, December 10, 2012


Single-Sport: Running

Short Interval        
8-12 x 30 seconds, recover 90 seconds 

Maintain distance across efforts

Long Interval
3-5 x 1200m, recover 3:00 
(Track Night – bring stopwatch)

Hold each effort within 3-5 seconds

Tempo / Time Trial
15k easy run / race pace


Multi-Sport: Triathlon

Long Interval 
Swim (Monday): 3-5 x 200m, recover 3:00
Run (Tuesday): 3-5 x 1200m, recover 3:00
Bike (Wednesday): 3-5 x 2M, recover 3:00

Hold each effort within 3-5 seconds.

Tempo / Time Trial
Swim (Friday): 600m TT (Swim Night)
Run (Saturday): 15k TT
Bike (Sunday): 10M @ 90% of 12M TT pace

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

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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