8 CrossFit Workouts for Runners, 8 Running Workouts for CrossFitters

CROSSFIT RUNNING WORKOUT

INTERVAL WORKOUT

Beginner:

  1. Workout: 8 x 400 meters on the track with a 400 meter light jog in between. Try to maintain a consistent pace for each of the 400 meter intervals.

Advanced:

  1. Yasso 800s: 10 x 800 meters on the track, with a light jog for the same amount of time it took you to run each 800 in between. The classic “marathon predictor workout.” I don’t believe it’s great at predicting race times, but it’s certainly a solid speed and endurance building option (and very tough).
  2. Workout: 2 x 1,000 meters with 2 minute rest periods + 2 x 800 meters with 90 second rest periods + 2 x 400 meters on the track with 60 second rest periods. In this workout you’re decreasing in the length of each interval, but increasing in pace.
  3. Workout: 4 x 1,600m with 120 seconds recovery in between. This is an endurance building interval workout. Aim to maintain a consistent pace for each mile, or increase slightly in pace over each interval.

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