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Running Training – June 30th – July 5th, 2020

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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 

400 Meters

Stretch/Drills

Workout

Repeat 4 Times:
7 minutes to run max distance at a pace (70-90 seconds slower than 1 mile PR pace)
2 minutes rest between reps

400 meters easy

Stretch

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

Warm Up 

400 meters easy

Stretching and Drills

Workout:

2000 meters (60-80 seconds slower than 1 mile PR pace)
4 minutes rest
400 meters (15-35 seconds slower than 1 mile PR pace)
4 minutes rest
1600 meters (55-75 seconds slower than 1 mile PR pace)
4 minutes rest
300 meters (10 seconds faster – 10 seconds slower than 1 mile PR pace)
4 minutes rest
1000 meters (50-70 seconds slower than 1 mile PR pace)
4 minutes rest
200 meters (1:30-1:45 faster than 1 mile PR pace)

Cooldown

400 meters easy

Stretch

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.