Mid-Week RUN!!!

3-4 sets of 4x 200M Run with 200M Recovery (16 Rounds for time) Run 3 to 4 sets of 4x 200M + 200M Recovery jog. Each 200M Run + 200M Recovery Jog should be done on an interval to keep your recovery jog from being too slow. Target your mile pace for each 200M. Do not go out too fast! As soon as you complete your 200M run, immediately begin jogging the recovery 200M. If your 200M Run pace is 45 seconds or less, your interval will be 2:00. If your 200M Run pace is more than 45 seconds, increase the interval by 10 seconds, as necessary to provide additional time. If this is the first time you are running this or if you have not run it in a while, start with 3 sets. If you have done the 3 sets version recently, then increase it to 4...

Weekend RUN!!!

CFND – CFE Run Run sets of 4x 400M on 2:30 (16 Rounds for time) Run three to four sets of 4x 400M on 2:30. Set a target that is :10 – :30 seconds faster than your 1-mile time. Hit that target within +/- 2 seconds every time.If your target pace is 2 minutes or more, increase your interval from 2:30 up to 2:45 or 3:00. You should have a decent amount of rest (not full recovery because the pace for these 400s is not nearly an all out...

Mid-Week RUN!

I love this workout! It’s great fun to do with other athletes AND it is really good preparation for shorter distance races, like 5K Hula Hustle, for example. Pick Ups – 2:30 / :30 (Distance) Run 8 – 12 sets of 2:30 at conversational pace, :30 seconds FAST! Do this as an out and...

Weekend RUN!

Start the month off right and get an Endurance workout done. This will help you prepare for the Hula Hustle 5K on Saturday, August 12th. 1000M Run, 2:30 Rest (Time) Run 3-6x 1000M, take 2:30 rest between each set. Maintain a pace that is within +/- 3-5 seconds for each 1000M...

Mid-Week RUN!

3 sets of 4x 100M OTM (12 Rounds for time) Run 3 sets of 4x 100M On The Minute. Take an additional 1 minute rest between sets. Volume is lower so the target pace is faster. Maintain the same pace to within +/- 1 second throughout all...

Weekend RUN!

Not sure if you have heard about this yet: Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout. The weather is great for a run! 400M Run, 200M Recovery Jog (12 Rounds for time) Run sets of 400M Run with a 200M recovery jog. Set the 400M pace such that you can maintain the same pace within +/- 3-5 seconds on each for each...