8 CrossFit Workouts for Runners, 8 Running Workouts for CrossFitters

CROSSFIT RUNNING WORKOUT

TEMPO RUN

Beginner:

  1. Workout: 40 minute run with 3 x 5 minutes at tempo pace, and a 3 minute recovery in between. For this style workout, you’ll start the 40-minute run with an easy warmup, once warm, begin five minute tempo intervals with three minutes of rest, and repeat three times. Allow for time at the end to cool down.

Advanced:

  1. Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. A workout like this, with longer tempo intervals, is great for marathon racing speed.
  2. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. Tempo workouts can also include hill training, which is particularly helpful while training for a hilly race.

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