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Running Workouts – December 3rd – December 9th, 2018

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Running Workout For Thursday December 6th, 2018 

Meet at CrossFit Preferred at 5:30am Moving Forward – Highland High School has no plans to reopen the track. 

Warm Up 

Do Class Warm Up

Drills/Stretching

Workout:

35 Minute Run with 8 x 40 second  fast surges to be performed within the 35minutes.
The surges must be spaced a minimum of 1 minute apart.

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 

400 Meters easy

Stretch and Loosen Up

Workout

4 x 200 meters (1 minute slower than 1 mile PR Pace) – 60 seconds rest between reps

3 minutes rest between sets

3 x 300 meters (1 Minute slower than 1 mile PR Pace) – 60 seconds rest between reps

3 minutes rest between sets

2 x 400 meters (1 minute slower than 1 mile PR Pace) – 60 seconds rest between reps

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.