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Running Workouts – January 13th – 19th, 2020

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Meet at Williams Field High School at 5:30am on Thursdays!
Please park across the street east of the school at the church.  We have permission to use the track as long as we do not park in the high school parking lot.

If you are unable to join us on Thursdays at 5:30am you can do this workout at the gym. Grab a friend and have a fun workout!

Running Workouts

If your goal is to improve in CrossFit or your overall fitness do these 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 adapt workouts from Chris Hinshaw’s Aerobic Capacity program. The athletes that are completing these workouts are seeing huge improvements!

These workouts can be completed on the same day you do a CrossFit class or in place of the metcon. If you do both in the same day it is best if you have at least 4 hours of rest between workouts. For those that are super busy with life like most of us do your best!

Workout # 1

Warm Up 

400 meters easy


30 minute easy aerobic threshold run  (3 minutes slower than 1 mile PR Pace) that includes 10 x 15 second fast surges and 10 x 7 second max effort sprints (within 30 min).

Target an aerobic threshold pace based on your heart rate. A good rule for your targeted heart rate is 180 minus your age.


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday January 16th, 2020

Warm Up 

400 Meters



Repeat 6 Times:
50 meter max effort sprint then straight into a 300 meter run (30 seconds slower than 1 mile PR Pace)
3 minutes rest between each set.

400 meters easy


Saturday Running Workout

Join us for a trail run each Saturday. We run 8+ miles each Saturday.

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.