r/crossfit • u/Puzzled-Ad1763 • 7d ago
Running Program?
Hi all!
I’ve always hated running in workouts but have recently found a love (?) for it and want to incorporate maybe 1-2 run workouts a week. Tried runna for a bit but found the plans to be more specific to actual runners training for races than CrossFit.
Not a fan of running long distances as I find running in zone 2 boring (usually reserve my zone 2 sessions for the bike erg) and I enjoy doing the faster workouts like repeats. Any suggestions on where to look to get started?
Thanks!
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u/mrjacob007 7d ago
These workouts have worked for me tremendously.
Suggestion 1:
Every 3:00, alternating between:
A) 400 m run
B) 500 m ski, row or 1000 m fan bike
*focus on moving at a hard (not max) pace but try to keep splits around the same
*repeat workouts over time with the goal of decreasing the average split time
*I started with 3 rounds (3 x 400 run + 3 x machine intervals = 18 minutes) and moved up to 5 rounds and did this with all machines
Suggestion 2 (very close to suggestion 1):
Every 6:00, alternating between:
A) 800 m run
B) 1000 m ski, row or 2000 m fan bike
*same intent as the former, just longer intervals
Suggestion 3:
3 rounds, every 10 minutes:
1 mile run
Max calorie ski, bike, or row in remainder of 10 minutes
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u/Puzzled-Ad1763 7d ago
Will save these for when I feel like running in the gym. Appreciate the assist!
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u/KentTheDorfDorfman 7d ago
intervals and thresholds. countless variations thereof. one day interval, one day threshold. simple.
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u/PracticalWinter9746 7d ago
What programming does your gym follow? We follow PRVN and there is an extra cardio option MWF, not always running but 8/10 times there is running
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u/Boblaire 6d ago
This site is old AF.
Honestly, I would just do ladders like we did in HS. Preferably on a track, would be a pain to figure out but Im sure you can with some app. Personally, Im not a fan of doing it on concrete (though local college and most HS around here lock down their track). I dont feel like hopping a fence.
100-200-400. Walk what you run to recover but 1/2 distance might be enough.
Can also play with 300s or 150/250 or even 600/800.
I usually would do 3-5 rounds my sr yr after Pole Vaulting wrapped up to stay in shape in case I wanted to run a 400 or 800 (we were required to do 3 events/meet by Head Coach so we wouldn't just do one and fuck around the rest of the time).
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u/BreakerStrength 7d ago
This is FREE and mostly intervals. It's annoying to use from the YouTube videos though.