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Running Workouts – December 24th-30th, 2018

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Running Workout For Thursday December 27th, 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 

400 Meters
Do Class Warm Up

Workout: “Butterfinger” 

10 Rounds:
Fast 300 meters, slow 200 meters. No rest between reps or sets


400  Easy


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 improvements!

Warm Up 

Run 400 Meters

Stretch and Loosen Up


35 minute  easy aerobic run.


5 x 100 meters flat sprints with 2 minutes rest between each 100 meter sprint


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.