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7 CrossFit Running Workouts to Build a Better Engine

Even if most WOD are short and intense, every now and then a gruelling one will appear, and you’ll be glad to have done these

Use these CrossFit running workouts to become a better athlete. Running is an essential part of CrossFit, drop on your endurance training and you’ll have a gap in your fitness. Running improves endurance and thus, aids you to build a bigger engine and increase your VO2 max.


It can take many forms; from intense sprints to longer, steady runs, which will work on different systems within your body. Improving your endurance and cardiovascular ability through running will see you perform better in a broad range of workouts.

Chris-HinshawSource: Chris HinshawSource: Chris Hinshaw

These are seven running workouts you should try out.


A serious test of endurance, this WOD comes from Chris Hinshaw, endurance coach to Rich Froning, Katrin Davidsdottir and Mat Fraser, and it’s purely about running.

  • 200m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 1000m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 200m run at easy pace
  • 100m sprint

Total: 5900m

Make sure you focus your attention on the nine 100m sprints but keep your efforts to 98% to retain your form throughout the workout.


A mix of running and bodyweight moves, this workout will train both your aerobic and anaerobic power.

  • Five rounds of:
  • 800m run at moderate pace
  • 50 air squats
  • 50 sit-ups
  • 25 burpees
  • 800m as fast as you can

Chris Hinshaw and Katrin Davidsdottir running workoutsSource: Chris HinshawSource: Chris Hinshaw

Just make sure you warm up properly before it.


Running can take many forms and completing a 200m sprint can be entirely different to finishing a 5k. This WOD focuses on hard, fast running.

  • 4 rounds for time
  • 200 m run
  • 11 thrusters, 135 lbs
  • 200 m run
  • 11 push presses, 135 lbs
  • 200 m run
  • 11 bench presses, 135 lbs
Chris Hinshaw rich froning crossfit running

A workout like this can improve your recovery time and help you prepare quicker for the next rep in, for example, heavy EMOM workouts.


This workout focuses on your legs and on your legs only, tackle it with that in mind.

  • Five rounds of:
  • 15 Front Squats
  • 400-meter sprints
chris hinshaw and sara sigmundsdottir talking on the trackSource: Chris Hinshaw
A good coach knows how to encourage and support athletes of all levels.

Go as fast as you can and try to reduce your time next time you do it.


Another workout designed to build your endurance and improve your aerobic capacity, the Wanderer WOD is one to be tackled with patience, as it probably includes more running than most WOD.

  • Three rounds of:
  • 600m, 60sec rest
  • 200m, 20sec rest
  • 500m, 50sec rest
  • 300m, 30sec rest
  • 400m
  • With 5 min rest between sets.

Total: 6000m

crossfit running workouts

To pace this workout, you should go 2-3 seconds per 100m slower than your 1-mile PR pace.

For example, imagine your 1-mile PR is 8 minutes, this means you are covering 100m in 30 seconds. Therefore, your target pace for this workout should be 32-33 seconds per 100m.


In memory of deceased Navy Lieutenant Michael Murphy, 29, and because this was one of the lieutenant’s favourite workouts, Murph was created. The high number of reps sets this WOD apart from others.

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 body-weight squats
  • 1-mile run
hero wod murph katrin davidsdottir crossfit running workouts
Katrin finishing in 2nd place during Murph

For athletes who want to get serious with it, wear a weighted body armour vest whilst completing it.


Dedicated to Officer James Lowell Capoot, this is another Hero workout that doesn’t get any easier as you work your way down it. Capoot includes relatively longer runs and is a great way to train endurance.

  • For time:
  • 100 pushups
  • 800 m run
  • 75 pushups
  • 1200 m run
  • 50 pushups
  • 1600 m run
  • 25 pushups
  • 2000 m run

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