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Running Workouts – December 17th-23rd, 2018

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Running Workout For Thursday December 20th, 2018 

Meet at CrossFit Preferred at 5:30am 

*Join us for our December Running Challenge! Accumulate 50K (31.09 Miles) of Running in the Month of December! – Post in our CrossFit Preferred Facebook Members Group!

Warm Up 

Do Class Warm Up

Drills/Stretching

Workout: Lots of 200’s

Run the “Run” 200’s 10-15 seconds slower than 200 Meter PR Pace.  

Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Rest for 15 Seconds
Sprint 100 Meters
Rest for 5 Minutes 

Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Rest for 15 Seconds

Sprint 100 Meters

Rest for 5 Minutes 
Jog 200 Meters
Run 200 Meters
Jog 200 Meters
Run 200 Meters
Rest for 15 Seconds
Sprint 100 Meters
Rest for 5 Minutes 
Jog 200 Meter
Run 200 Meter
Rest for 15 Seconds
Sprint 100 Meters

Cooldown

400  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 workouts. The athletes that are completing these workouts are seeing huge improvement!

Warm Up 

Run 400 Meters

Stretch and Loosen Up

Workout 

Please make sure you are warmed up for this workout. This is supposed to be a very high intensity workout. Run the “Run” 200’s 15-20 Seconds slower than 200 PR Pace.

Sprint 100 Meters

Run 200 Meters

Rest for 2 Minutes

Sprint 100 Meters
Run 200 Meters

Rest for 2 Minutes

Sprint 100 Meters
Run 200 Meters
Rest for 2 Minutes
Sprint 100 Meters
Run 200 Meters

Rest for 2 Minutes

 

Sprint 100 Meters
Run 200 Meters

Rest for 2 Minutes
Sprint 100 Meters

Run 200 Meters

Cooldown

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.