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Running Here's a good simple one for a week in between track sessions:
1 Hr easy with 6 x 1 min hard at random placement in the workout (try to make it on a flat or slightly downhill portion of the run)96 strides/min as a minimum.
**If you are training for a Sprint or Olympic, just lower the overall time and # of 1 min repeats, I.E. sprint- 30 min easy overall with 3 x 1 min hard. Brent Taylor  11 tips from NAVY Seals By Gale Bernhardt
For Active.com If you watched the 2008 Hawaiian Ironman Triathlon on the NBC broadcast, you saw two Navy SEALs parachuting from a helicopter before they went on to successfully complete the race. The two SEALs were SO1 David Goggins and CDR Keith Davids, Commanding Officer SEAL Team ONE.. Make no mistake, the Navy SEALs (Sea, Air, Land) are a special breed, the best of the best. The training necessary to become a SEAL is 2.5 years long. It's not easy. I'll tell you a bit more about that later in the column. The Navy SEALs were established in January of 1962 as a result of President Kennedy's desire to develop unconventional warfare capability. The original SEAL teams were formed entirely with personnel from Underwater Demolition Teams. SEALs are charged with conducting counter-guerilla warfare and top-secret operations in water environments. Though comfort in the water is primary to SEAL training—as the name indicates—they also conduct missions from the air and on land, as well. SEAL training, however, is not Ironman training. Training to be a Navy SEAL is far more challenging than training for an Ironman. Given his experience as a SEAL, and his recent Ironman success, I asked Keith to give triathletes some tips for success. Here is what he said: Eliminate self-limiting thoughts. More often than not, people have preconceived notions about what is possible for them to achieve. They sell themselves short. Abolish thoughts that hold you back from achieving your true potential. Optimize your skills. Everyone begins at a different place and each of us are dealt a different set of genetic cards. Use that to your advantage and optimize your assets. Be willing to spend the effort and energy to be successful. Anyone can succeed if they are willing to work at it. Too many people want to reap rewards without the sacrifice that is necessary to achieve any goal. Enjoy the journey. If you can enjoy the pursuit of excellence, you've got it made. Aiming to enjoy only the end result makes it impossible to endure the necessary sacrifices to achieve any goal really worth having. Be a student. The more you understand about what it is you're trying to do and how to do it, the easier it is to be successful. Be a student of your passion. Persevere. There are many things that can get in the way of successfully achieving any goal. You have to be willing to figure out how to get over, under, around or through those obstacles. Keep trying. Develop mental toughness. It is not the physical challenges that keep men from successfully surviving the SEAL training, it is mentally giving up. You need to start believing that you can do it, you can be successful. Others have been successful before you, you can do it too. Be prepared to suffer. When you are training for an event as large as a 140.6-mile triathlon, it is a long haul. There is going to be bad weather, aching body parts and times when you are just plain tired. Know that some stress, followed by rest, will make you stronger physically and mentally. Take strength from others. This tip is particularly valuable for race day. Right when you are thinking things are really bad for you, look around. You'll see that others are suffering too. Knowing you're not the only one and that other people will suffer generates energy, if you're willing to accept it. You must want success. Doing something that is difficult requires that you want to be successful with every fiber of your core. The intense desire to succeed helps you overcome obstacles that crush other people. Avoid over-training. It is easy for highly motivated people to over-train. Achievers are often rewarded for doing more and working harder. While you must work hard and do the prescribed work, you must also rest in order to reap the benefits.
You may not be capable of becoming a Navy SEAL, but I'm willing to bet you are capable of successfully becoming a triathlete. Some of you are capable of being quite competitive in the sport; perhaps one of the top in your area, the state, the nation or perhaps the world. Be inspired, inspire others. "The only easy day was yesterday." - Displayed at the Naval Amphibious Base Coronado
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