Skip to main content
Add Me To Your Mailing List
Share This Page
Getting Started Guide
Strength & Conditioning
2016 GGTC Cycling Class
Olympic Distance Program
Half Ironman Training (HI
Trail Running Training
Women For Tri
New to Triathlon?
Race Day Checklist
Race Day Tips
Escape from Alcatraz
USAT Multisport Lab
Switch To Threaded View
Return to Forum
Big night at track this week!
7/29/2014 5:25 PM
We have an awesome workout planned for you this week, including a very special guest, Tyson Qualls!
Please plan on arriving at Kezar ten minutes early (6:35pm) to hear Tyson's introduction to Sports Psychology and overview of upcoming clinics.
Here's the plan for Wednesday:
6:35-6:45: Tyson Qualls on Sports Psychology: Fine-tuning the performance minded triathlete
6:45 - 7:00 PM:
7:00 - 7:10 PM:
Announcements and Run Drills
Workout: Reverse Endurance Ladders (3 options)
800 building within every 200 (easy 100, progress into a moderately fast 100)
Option 1: 5 - 10K (Sprint - Olympic)
1400 (3.5 laps) @ 10K pace (200 RI + 20 sec)
1200 (3 laps) @ 10K pace (60 sec RI)
1000 (2.5 laps) @ 5k pace (200 RI + 15 sec)
800 (2 laps) @ 5K pace (30 sec RI)
600 (1.5 laps) @ 3K pace (200 RI + 10 sec)
400 (1 lap) @ 3K pace (15 sec RI)
200 (1/2 lap) @ < 3K pace
Option 2: 13.1 - 26.2+ (Half to Full IM)
2400 (6 laps) @ 10K pace (
1600 (4 laps) @ 10K pace (
1200 @ 5 - 10K pace (40 sec RI)
800 @ 5K pace (20 sec RI)
400 @ <5K pace
Option 3: Recovery workout
800 @ what "feels" like 10K pace, 400 @ recovery/LSS (long slow steady) pace
Repeat 4 - 5 times.
Cool down 10 minutes in opposite direction on track. Stretch well.
See you all out there!
Return to Forum