The following 16 workouts contain 8 CrossFit workouts that include running, and 8 workouts for runners not necessarily targeted at CrossFitters.
Whether you are a CrossFit athlete on just an average gym-goer, these workouts for runners will test your endurance, balance, mental strength and give you the sweat you are looking for.
First, check out the training routine differences between a CrossFit runner, and average workouts for runners.
Running for CrossFit Athletes
For CrossFitters, running is an incredibly important tool in your arsenal and one that needs to be specifically trained. You practice your snatch, pull up or double under technique, so why not do the same for running?
Here is an example of how you can integrate running in a more dedicated way into your training.
- Monday—CrossFit Workout + easy recovery run
- Tuesday— CrossFit Workout
- Wednesday—Tempo or speed Run
- Thursday— CrossFit Workout + Easy Recovery run
- Friday—CrossFit Workout
- Saturday—long slow run
- Sunday—Rest or light recovery (yoga, foam rolling, etc.).
Check out these tips from Lukas Hogberg, one of the best runners in CrossFit.
CrossFit for Runners
For runners, regular CrossFit training can improve your power, speed, balance, coordination, resiliency, and overall fitness level. In other words, all things that benefit runners.
Example of how to introduce CrossFit Workouts into your schedule if you are a runner.
- Monday—CrossFit Workout
- Tuesday—Easy Effort run
- Wednesday– CrossFit Workout
- Thursday—Speed or tempo run
- Friday—CrossFit Workout or light intensity cross-training
- Saturday—long slow run
- Sunday—rest or light recovery (yoga, foam rolling, etc.).
The following list includes 8 CrossFit running workouts and 8 workouts for runners.
CrossFit Running Workouts
3. John’s Will
4. Legion 8
5. Lumberjack 20
7. Scott Davidson
Workout for Runners
1. The Easy Run
- Workout: 45 minutes at an easy pace. With this variation, distance doesn’t matter. You’re running for time instead of distance, so there’s no pressure to hit certain mileage.
- Workout: 6-10 miles at an easy, conversational pace. There should be no set structure or fluctuations in speed, but the hardest part will be resisting the temptation to speed up.
- Mid-week easy longer run: 10 miles at easy pace, positioned in the middle of the week between weekend long runs.
2. Tempo Run
- 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.
- 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.
- 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.
3. Progression Workout
- Thirds Workout: 15 minutes at an easy pace, 15 minutes at a comfortably hard pace, 15 minutes at a hard pace. In this workout, you’ll increase speed at every 15 minute increment throughout the run, starting at an easy pace and making your way up to a hard pace.
- Fast Finish Workout: 45 minutes at a comfortably easy pace, 10 minutes at a hard pace, 5 minutes all out. Here you’re maintaining the easy pace throughout most of the run, until the final 15 minutes when you increase to hard and then all out. This a great option for mimicking a late race push.
4. Hill Workout
- Short Hill Sprints: 8 hill sprint repeats with light jog back down to rest, following a 3-mile easy run. This type of hill repeat will build explosive strength in the legs, and teach you how to attack shorter hills during a race.
- Sustained Hill Repeats: 5 x half-mile hill climbs on a gradual incline with easy run back down to rest. This is perfect when training for a hilly race, and builds endurance and strength on climbs and flats.
- Sustained Uphill / Downhill Repeats: The same 5 x half-mile climbs on a gradual incline only you’re also going hard on the descent, with 90-120 seconds of rest in between. Each interval then becomes a full mile.
5. Interval Workout
- 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.
- 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).
- 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.
- 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.
6. Ladder Run
- Up and Down: 400 meters x 2, 800 meters x 2, 1,600 meters, 800 meters x 2, 400 meters x 2, with a 400 meter light jog in between each interval. This is an incredibly tough workout, which tests and builds both your endurance and leg speed.
- Down: 1,600 meters x 2, 1,200 meters x 2, 800 meters x 2, 400 meters x 2, with a 400 meter light jog in between each interval. As you decrease in distance, you’ll increase in pace.
7. Fartlek Run
- Unstructured: 5-mile run with the final 4 miles consisting of 4-6 Fartlek intervals. This is probably the most approachable workout in this entire post (other than an easy run), since you have the freedom to do as you please.
- Upticks: 45 minute easy run with the last 15 minutes consisting of 5-10 short upticks to a tempo effort. Each uptick should last 15-30 seconds in length.
- Structured: 1-mile warmup + 3 miles, including four to six 5-minute surges each followed by a 2- to 3-minute period of easy running + 1-mile cooldown. If you need a little more structure to stay on track, this will still allow for flexibly and play, but is defined by set intervals.
8. Long Run
- 1-2-3 Workout: After your warmup, run 1 mile at marathon pace followed my 1 mile easy, then 2 miles at marathon pace and 2 miles easy, 3 miles at marathon pace and 3 miles easy. Alternatively you can structure this with kilometers instead of miles.
- Countdown Long Run Workout: Take the difference between your easy pace and race pace and divide that by the number mileage of your run. Increase your pace or “count down” by that set increment each mile, so that by the end of the run you have steady increased your pace from easy to race pace.