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Running Workouts – May 6th-May 12th, 2019

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Track is Back!

We are excited about being able to have a place to run on a track again! We had a great turnout and an awesome workout last week!

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!


We are officially allowed to do track workouts at Williams Field High School at 5:30am on Thursdays!  They have asked that we park across the street at the church. There are students that use their small parking lot.

We are excited to be back at the track!!

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



2 Rounds:

600m Run (50-70 seconds faster than 1 mile PR pace)

3 Minutes Rest

300m Run (80-100 seconds faster than 1 mile PR pace)

6 Minutes Rest Between Rounds


400 meters easy


Workout # 2 – Join our CrossFit Preferred Running Group at Williams Field High School Track at 5:30am Thursday May 9th, 2019

Warm Up 

Run 400 Meters



2 Rounds:
1000 meters (run 50-80 seconds slower than 1 mile PR pace)
45 seconds rest
800 meters (run 50-80 seconds slower than 1 mile PR pace
45 seconds rest
700 meters (run 50-80 seconds slower than 1 mile PR pace
5 minutes rest between sets


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.