Meet at Williams Field High School at 5:30am on Thursdays!
If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym or on your own. 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
Stretch/Drills
Workout
Repeat 3 Times:
300 meters at 800 meter pace (55 to 75 seconds faster than 1 mile PR pace)
then
100 meters at 10k pace (3 minutes slower than 1 mile PR pace)
then
100 meters fast kick at 200 meter pace (sprint)
5 minutes rest
400 meters easy
Stretch
Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday June 18th, 2020
Warm Up
400 meters easy
Stretching and Drills
Workout:
Repeat 3 Times:
3 x 600 meters (30-50 seconds slower than 1 mile PR pace)
40 seconds rest between reps and 5 minutes rest between sets
Cooldown
Saturday Running Workout
Get out and put in a long run. Discuss with Kris or Andrew to decide how far to go and set some running goals!
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 we 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.
