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Running Workouts – January 14th -20th, 2019

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Running Workout For Thursday January  17th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy
Do Class Warm Up



5×4 minutes with 1 minute rest between reps

Run a pace 1 minute 30 seconds to 2 minutes slower than 1 mile PR Pace. Still run your fastest pace you can sustain but pace yourself.


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



 3 Rounds of:

800 meters (1 Minute to 1:30 Slower than 1 Mile PR Pace)
400 meters (30 Seconds to 1 Minute Slower than 1 Mile PR Pace)
200 meters (1 Minute Faster than 1 Mile PR Pace)

3 minutes  rest between  reps and 5 minutes rest between sets


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.