CrossFit Endurance: Training Sessions
Combine high-intensity intervals with endurance runs to get running fit using the CrossFit Endurance Way (CFE)
High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.
Warm up, then do 8x200m intervals. Rest for 90 seconds between each. Run each 200m within 3-5 seconds of each other. Work up to 5x800m.
Warm up, then run 90 seconds hard followed by 1 minute easy. Repeat 6-8 times.
Warm up, then run 1 mile hard. Rest for 5 minutes, then do 2-4x600m with 90-second rest recoveries. Run each 600m within 2-3 seconds of each other.
Warm up, then run hard for 1 minute. Rest for 1 minute. Run hard for 2 minutes, then rest for 2 minutes. Repeat until you’re up to 5 minutes.
Warm up with a half-mile easy jog. Then perform a 5K time trial, covering the distance as fast as you can. Cool down with a half-mile jog.
Run a 15K time trial (note: do not run longer than 90 minutes). Begin and end with a half-mile jog.
Run 3x1-mile with 5-10-minute walk recoveries. Keep effort times within 10-15 seconds of each other.
Run a 5-mile time trial. Rest for 5 minutes. Do 2x1-mile at 5K time trial pace with 2 minutes’ rest.
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