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Running Workouts – March 23rd-29th, 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


35 minute easy aerobic run
6×200 meters (15-30 seconds slower than 1 mile PR pace) with a 200 meter easy recovery run between reps


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday March 26th, 2020

Warm Up 

1600 Meters easy



3×100 meters –  1 minute rest between reps

3×150 meters – 90 seconds rest between reps

3×200 meters – 2 minutes rest between reps

Take more rest as needed for full recovery.

800 meters easy


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.