Running Workouts – April 22nd-28th, 2019
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 Easy
Class Warm Up
Drills/Stretching
Workout:
Repeat 2 times:
800 meters (run 40 to 70 seconds slower than 1 mile PR pace)
45 seconds rest
800 meters (run 40 to 70 seconds slower than 1 mile PR pace)
45 seconds rest
800 meters (run 40 to 70 seconds slower than 1 mile PR pace)
5 minutes rest between sets
Cooldown
400 meters easy
Stretch
Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday April 25th, 2019
Warm Up
Run 400 Meters
Stretch/Drills
Workout
Run Max Meters for 3 Minutes (Run 1:10 to 1:40 Slower than 1 Mile PR Pace)
Rest 45 Seconds
Run Max Meters for 2 Minutes (Run 60 to 90 seconds slower than your 1 Mile PR Pace)
Rest 30 Seconds
Run Max Meters for 2 Minutes (Run 60 to 90 seconds slower than your 1 Mile PR Pace)
Run Max Meters for 1 minute (Run 55 to 85 seconds slower than your 1 Mile PR Pace)
Rest for 15 seconds
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 04 21