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Running Workouts – January 28th – February 3rd, 2019

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Running Workout For Thursday January  31st, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

800 Easy

Do Class Warm Up

Drills/Stretching

Workout:

2 Rounds:
100 meters at 1 mile goal pace, 200m walk
1 x 400 meters at 1 mile goal pace
Rest 5 minutes
1 x 200 meters at 1 mile goal pace, 400m walk
then
Run 1 Mile as Fast as Possible

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

600 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes rest

500 meters (20 seconds faster to 1 Mile PR Pace)

3 minutes rest

200 meters (1 Minute faster to 1 Mile PR Pace)

2 minutes  rest

200 meters (fast pace) (1 minute faster to 1 Mile PR Pace)

15 seconds rest then

200m (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.