Assault Air Bike A) 3:00 warm up B) 5x: 1:30 @ Moderate Pace, rest 1:30. Stay on the bike for the 'rest' just move the pedals and handles … [Read more...]

Run 9 miles Seriously Every athlete must do this (unless you have a broken leg). This is a part of a distance-building progression. Focus on finding a steady, doable, pace that you can manage throughout all 9 miles. Grind it out. … [Read more...]

Assault Bike A) 5:00 warm up B) 3 Rounds: 3:15 @ Hard Pace 2:45 @ Moderate Pace (Set a clock for 3 rounds of 6:00) C) 5:00 cool down … [Read more...]

A) 100yds warm up B) 3 x 500yd swim, rest 2:00 between each. (in a pool if you have an option.) … [Read more...]

3 mile run Goal here is to just get easy mileage in at a slightly faster pace than desired. … [Read more...]

5 mile run as follows: 5 Rounds: - 800m run w/o vest, run @ Gear 2; - 800m run w/ vest (20/14) @ Gear 3 (5k PR Pace); Goal here is to hit your Rx pace on the vested runs. … [Read more...]

Run 5 total miles follows: - 1 Mile Warm up - 3 x: 800m hard, 800m easy - 1 Mile Cool Down … [Read more...]

Pool Swim: A) 100yd Warm up B) Pyramid: - 50yd - 100yd - 150yd - 200yd - 250yd - 200yd - 150yd - 100yd - 50yd REST: 2:00 between each round. PACE: [fast] Total distance is 800yd. C) 100yd back stroke … [Read more...]

Run 5 miles alternating run with & without vest. Rest 2:00 between each mile … [Read more...]

A) P&G 800m warm up: B) Run 2.5 Miles C) Run 2.5 Miles Goal here is to run these pieces at least 1 hour apart from each other. (Optimally with a workout in the middle) … [Read more...]

Duathlon: A) 10:00 of Airbike Intervals: - :30 @ Easy pace - :30 @ Fast pace B) Run 3 miles No rest between A & B. The goal for the workout is to build up some lactic acid in your legs during part A, then flush it during part B. Your first 400m … [Read more...]

In the pool: A) 250yds freestyle. B)20:00 clock: Every 2 Minutes: Swim 50yds. Every Minute on the Minute swim 50 yards (2 lengths of the pool). Each round should be within 2-3 seconds of each other. You should be able to swim each effort without … [Read more...]

Run 4 miles This is just an easy run designed to get you moving again. If you have to walk, fine. Just do all the mileage. … [Read more...]

30:00 RUCK: This is the beginning of a taper week. This is designed to get you outside and to force you to move around and break up the residual soreness. Pick a weight that is noticeable at first, but not too heavy (20/14). … [Read more...]