Running Workouts February 4th-10th, 2019
Running Workout For Thursday February 7th, 2019
Meet at CrossFit Preferred at 5:30am
Do Class Warm Up
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!
Run 800 Meters
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!)
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.
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