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Running Workouts – July 1st-7th, 2019

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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 Easy

Class Warm Up



30 minute aerobic run with 8×30 second fast surges to be performed within the 30 minutes. The surges must be spaced a minimum of 1 minute apart.

Run at a pace around 2 minutes slower than your 1 mile PR pace.


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday July 4th, 2019

Warm Up 

800 Meters



4 x 200 meters (run 30 seconds faster than 1 mile PR Pace)

3 x 300 meters (run 30 seconds faster than 1 mile PR Pace)

2 x 400 meters (run 30 seconds faster than 1 mile PR Pace)

1 x 500 meters (run at 1 mile PR Pace)

60 seconds rest between reps and 3 minutes between sets.


800 meters easy


Bonus Running Workout

8 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.