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Running Workouts – March 30th-April 5th, 2020

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Meet at Williams Field High School at 5:30am on Thursdays!

Park at the school since it is closed right now.

If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym. Grab a friend and have a fun workout!

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these two running workouts we post each week in addition to your CrossFit Workouts. You will notice a huge difference in your workouts in class and overall fitness.

For the workouts we do each week you need to know you 1 Mile PR time and 400 Meter PR time.

We adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up

400 meters easy

Workout:

600 meters (20 seconds faster than 1 mile PR Pace)
3 minutes rest
200 meters (60 seconds faster than 1 mile PR Pace)
2 minutes rest
500 meters (20 seconds faster than 1 mile PR Pace)
3 minutes rest
200 meters (60 seconds faster than 1 mile PR Pace)
2 minutes rest
200 meters (fast pace)
15 seconds rest
200 meter (sprint)

Cooldown

400 meters easy

Stretch

Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday April 2nd, 2020

Warm Up 

Repeat 2 Times:

100 meters at 1 mile goal pace

200 meter walk

Then 

1x 400 meters at 1 mile goal pace

Rest 5 minutes

200 meters at 1 mile goal pace

400 meter walk

Stretch/Drills

Workout

1 Mile for time!

The opening lap should be about 2 seconds faster than laps 2 and 3. Start pushing the pace with 150 meters until the finish.

800 meters easy

Stretch

Saturday Running Workout

Join us for a trail run each Saturday. We have the Spartan SGX group running together. We have running options from 3 miles on up to  8+ miles this week.

If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.

Discuss your goal with Andrew or myself and I will help you come up with a plan. You can text or call me (Kris LeSueur) at (602) 430-9060

For those that are feeling ready to run a long run start with 30 to 45 Minutes.