Blog Search

Running Workouts – July 15th-21st, 2019

By: 0


Meet at Williams Field High School at 5:30am on Thursdays!

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


Workout Details: This is a very high intensity workout. Get in a thorough warm-up that must include dynamic warm-up drills as well as stride outs to prepare the muscles for the speed they are going to experience in this workout. Adding some acceleration drills into your warm-up will also help the muscles be 100% ready and rock and roll. Example: 5 sets: (5 seconds acceleration, 5 seconds hold, 5 seconds decelerate, with full recovery between sets


Repeat 6 Times:

Sprint 100 meters, no rest, 200 meters very fast run

Rest 2 minutes between sets


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday July 18th, 2019

Warm Up 

400 Meters



1700 meters, 1300 meters, 900 meters, 500 meters with 5 minutes rest between sets.

Every interval alternates between an easy 200 meter run (“jog”) and a fast 200 meter run  (1 mile PR Pace) with the final finish of each interval ending with a 100 meter max effort sprint. There is a 15sec rest just before each 100 meter max effort sprint.

A good target time for your ending 100 meter sprints is your 400m personal record pace. As example, an athlete with a 400 meter PR of 80 seconds would target a 100 meter sprint time of 20 seconds.


400 meters easy


Bonus Running Workout

10 Mile Run at an aerobic/conversation pace.

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.