Running Workouts – April 1st-7th, 2019
Running Workout For Thursday April 4th, 2019
Meet at CrossFit Preferred at 5:30am
Warm Up
400 Easy
Do Class Warm Up
Drills/Stretching
Workout:
100 meters (400 meter pace)
200 meter walk
100 meters (400 meter pace)
200 meter walk
Cooldown
400 meters easy
Stretch
Additional Workout This Week
If your goal is to improve in CrossFit or your overall fitness do the 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 follow workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!
Warm Up
Run 800 Meters
Stretch/Drills
Workout
300 meters (run 40-60 seconds faster than 1 mile PR pace)
30 seconds rest
300 meters (run 40-60 seconds faster than 1 mile PR pace)
3 minutes rest
200 meters (run 40-60 seconds faster than 1 mile PR pace)
3 minutes rest
100 meters (run as fast as possible)
Cooldown
400 meters
Stretch and Foam Roll
Bonus Running Workout
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 me 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.
2019 03 31