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September 09, 2020

One of the beautiful aspects about Crossfit is that every piece of fitness builds upon others. If you don’t run you won’t be as efficient of a weight lifter. If you don’t sprint then your long distance times will be lower, see my point? By increasing your sprinting ability you improve your power and strength endurance. Sprinting is also a fantastic way to boost mitochondria and improve your vo2 max.

 

I personally get 2-3 longer runs in during the week and 2 sprint workouts per week. This is actually a pretty high volume level and I follow a specific sore leg recovery protocol. I find that this is the sweet spot for helping me train at a higher level for longer. Crossfit running workouts that mix weights and runs are very effective at helping your recovery time and helping you to get the next rep in at a higher pace. Not listed here but tempo runs are actually a fantastic training tool as well. 

 

The main point that I want you to focus on is your warm up. Yes, perform the traditional low intensity track jog but I also want you to focus on your mobility particularly in your ankles and hips. You’re going to be asking those joints to give you a lot during this workout so they need to be ready to handle the load. Efficiency of movement is key here.

 

I suggest using the Physique Formula BCAAS with stevia prior to your workout in order to sustain your effort. Not only will you be drinking BCAAS but the added taurine, citrulline and glutamine has been shown to increase your endurance output. Staying hydrated is key as well as proper pre workout nutrition

 

These are the 5 Crossfit running workouts that I use to get faster and stronger.

 

Ben Bergeron is the head coach and owner of Crossfit New England.  He’s coached countless champions and has several interesting workouts that involve running and power.

 

Ben Bergeron 27 Minute AMRAP

 

1 mile run at a 8:30 time cap.

Max clean and jerks (135/95 lbs)

 

Rest for 3 minutes

 

800 meter run

Max Power Snatches (115/80 lb)

 

Rest for 3 minutes

 

400 meter run

Max Thrusters (95/65 lb)

 

The goal there is to push as hard as possible during the runs but then have to hammer a lift right after to further build the engine.

 

Not every Crossfit running workout needs to include heavy weight though. 

 

Sprint Workout Two

Simple, brutal, effective

 

Run 400 meters

Rest 90 second

 

Perform this for 8 rounds and record it. The goal is to run this twice per month. Every workout is dependent on your diet. If you are trying to use the keto diet then follow this guide to become fat adapted

 

Physique Formula Favorite Crossfit Running Workout

 

This is my favorite running workout to build a bigger, stronger engine. It comes from Aerobic Capacity crossfit coach Chris Henshaw who has coached the elite runners in the sport. It’s all running and it’s fantastic. The goal here is to place all of your effort into the sprint. The easy runs, while hard when fatigued, are designed to help increase your overall endurance.

 

200 meter easy pace

100 m sprint

400 m run easy pace

100 m sprint

600 m run easy pace

100 m sprint

800 m run easy pace

100 m sprint

1000 m run easy pace

100 m sprint

800 m run easy pace

100 m sprint

600 m run easy pace

100 m sprint

400 m run easy pace

100 m sprint

200 m run easy pace

100 m sprint

 

Hard And Quick

 

To me, this is a fantastic workout when you’re outside in the summer with some kettle bells. It'll also pair well with our tactical weight vest workouts

 

You’ll perform 5 rounds for time

 

200 meter run

10 kettle bell or dumbbell thrusters

200 meter run

10 push press

200 meter run

10 bench press (if near a gym) or 10 push ups

 

 

We have the quick and hard workouts then we have the slow and steady Crossfit running workouts like Wanderer

 

Perform three rounds of the following

 

600 meter sprint, 60 second rest

200 meter, 20 second rest

500 meter, 50 second rest

300 meter, 30 second rest

400 meter, 5 minute rest

 

This one is tough!

 

If you want to be the best athlete possible you need to include running in your workouts. You can get your miles in and push for a 5 or 10k pace but you can’t ignore sprint workouts. Build your overall engine to be a better athlete.