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Running Workouts February 4th-10th, 2019

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Running Workout For Thursday February  7th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Do Class Warm Up

Drills/Stretching

Workout:

2000 meters at moderate pace (run 1:00 to 1:30 slower than PR Pace)
4 Minutes Rest
400 Meters fast pace (run 15 to 45 seconds slower than PR pace)
4 Minutes Rest
Run 1000 Meters at moderate pace (run 1:00 to 1:30 slower than PR pace)
4 Minutes Rest
Run 400 Meters at fast pace (run 15 to 45 seconds slower than PR pace)
4 Minutes Rest
Run 1200 Meters at moderate pace (run 1:00 to 1:30 slower than PR pace)

Cooldown

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 improvements!

Warm Up 

Run 800 Meters

Stretch/Drills

Workout

2 × 600 meters at moderate pace (run 15-40 seconds slower than 1 mile PR pace)

2 minutes rest in between each 600 and 200

300 meters at fast pace (run 60 seconds faster than 1 mile PR Pace)

2 minutes rest

2×500 meters at moderate pace (run  1 mile PR pace)

2 minutes rest in between each 500 and 200

200 meters at fast pace (run 1 minute faster than 1 mile PR pace)

2 minutes rest

2 x 400 meters at moderate pace (run at PR Pace – 15 seconds faster)

2 minutes rest in between each 400 and 150

150 meters at fast pace (Sprint!)

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.