Please join us on Wednesday evening, May 23 at 5:30 – 7:00PM, for our Running Clinic. We will cover running form, breathing, pacing, etc. We will do drills to help improve form and will also do a short workout. $10 at the door. Find more about the event at CrossFit Never Doubt facebook page.
Workout #1
3 sets of 4x 200M on :90 seconds. Take and additional 90 secs rest between sets.
Your targets should be the same or even a second faster than when you ran 200Ms on :90 seconds two weeks ago. If you have not yet run this, the pace for these 200Ms should be fast, considering you have :90 seconds for your interval, instead of the 1 minute we often times run.
If you are running these on 50 seconds or slower, run these on 2 minutes.
Workout #2
Fly-ins! These should really be run on the track! Run 3 sets of 2 laps on 4-5 minutes, running the straight 100Ms target +/- 1-2 seconds slower than you ran your 100sM last week. Run 1 lap recovery between sets.
So you will run the 800Ms in the 4-5 minute interval then the 400M recovery lap is not timed. Be honest with yourself. If you have been running 45 seconds or less for your 200Ms in previous workouts, your interval is 4 minutes.
The point of this workout is to get some speed work done during your run. Don’t let the “curves” portion of the Fly-ins be run too slowly. That’s what the recovery run is for.