121001

Week of Monday, October 1, 2012 

Single-Sport: Running

Short Interval        
3-6 x 400m, rest 2:00

Hold splits within 3-5 seconds

Long Interval (Track Night – bring stopwatch)
2-4 x 1000m, rest 3:00

Hold splits within 5-7 seconds

Tempo / Time Trial
10k Time Trial

Manhattan Beach 10k Run this Saturday!  Click HERE to register!

Multi-Sport: Triathlon

Long Interval
Swim (Monday): 2-4 x 400m, rest 3:00
Run (Tuesday): 2-4 x 1000m, rest 3:00
Bike (Wednesday): 3-6 x 1600m, spin/rest 4:00

Hold splits within 5-7 seconds

Short Interval
Swim (Friday): 15-25 x 50m on 1:00 (Pool Night WOD – Thursday night at CC Plunge)
Bike (Saturday): 4-8 x 1M, spin/rest 90 seconds
Run (Sunday): 3-6 x 400m, rest 2:00

Hold splits within 3-5 seconds

Tempo / Time Trial
Bike (Saturday): 20M @ 85% of 12M Time Trial Pace
Run (Sunday): 10k Time Trial

Tempo Formula: (TT Pace) x (1.15) = 85% Tempo Pace.  Example: (6:30 per mile pace) x (1.15) = 7:29 per mile pace.

For Multi-Sport, choose either the Short Interval workout or the Tempo / Time Trial workout for Saturday Bike and Sunday Run.  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.

Saturday morning training run on San Vicente