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Running Workouts – March 11th-17th, 2019

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Running Workout For Thursday March 14th, 2019 

Meet at CrossFit Preferred at 5:30am 

Warm Up 

400 Easy

Do Class Warm Up

Drills/Stretching

Workout:

Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 5 minutes

then

Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 5 minutes
then
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 5 minutes
then
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)

Cooldown

400 meters easy

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 program. The athletes that are completing these workouts are seeing huge improvements!

Warm Up 

Run 800 Meters

Stretch/Drills

Workout

Run 200 Meter (Run 40 seconds faster than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run 40 seconds faster than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run 40 seconds faster than 1 mile PR pace)

Rest for 5 Minutes

Run 200 Meter (Run 90 seconds faster than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run 90 seconds faster than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run 90 seconds faster than 1 mile PR pace)

 

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.