Do You Know How To Run?
Most people think that running is easy and is the simplest form of exercise. All you have to do is “go run”. But then why is it so hard? Just like Crossfit, running is a skill that needs development. If done incorrectly, your running becomes inefficient and you are more prone to injury. However, if done correctly, your running becomes effortless.
Do you want to run faster and more efficiently? Have you ever wanted to compete in a 5K, 10K, half marathon, full marathon, adventure race, or Ironman, but were too scared you couldn’t make the distance? Fear not Fearless Athletes! Crossfit Impavidus is proud to introduce Crossfit Endurance programming.
Learn running technique and drills from Coaches Colleen and Nate that will take your running to the next level. They will teach you the necessary skills to run faster and more efficiently. They will also show you how to properly supplement your Crossfit WODs with Crossfit Endurance WODs. Email us at email@example.com if you’re interested in joining the Fearless Endurance Team.
Run: 3 x (100m + 200m + 400m) Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20 seconds, rest 20 seconds, run 200m in 45 seconds, rest 45 seconds, etc.
Rest the time it takes to run each interval.
Each for time: Run: 8x 400 m Perform each at 80% effort / RPE 15 (should feel hard but not all out). Rest 2 mins between efforts.
Work to keep intervals within 3-5 seconds.
Post results to BTWB
3 X 8 minute intervals. 4 minute recovery between each. try for max speed/distance, working to improve each round.
6 x 800m rest 2 min in between. work to keep interval within 3-5 seconds.
15 x 200m with 1 min rest in between