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Running Workouts – July 29th-August 4th, 2019

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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 

Repeat 3 Times:

Run 100 Meters

Walk 200 Meters


Rest 3 Minutes

Run 200 Meters


Your 100 meter interval pace should be equivalent to your 200m time. Your 200 meter interval time should be 2 seconds slower than your 200 meter time. Record your 400 meter finishing time and 200 meter split. Record where performed (track, open road, trail, out & back, etc.)

Warm up, but do not get fatigued. This is a max effort 400m to help us update future pacing.


Run 400 Meters at Race Effort


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday August 1st, 2019

Warm Up 

400 Meters



4 x 800 meters with 2 minutes rest between reps (run 20-30 seconds slower than 1 mile PR pace)


5 minutes rest


4×200 meters with 2 minutes rest between reps

(run at 1 mile PR pace)



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.