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This is for Kelsee Bone :)

Monday, May 14, 2012


One day of running is 3-5 miles.  Can be done on the same day as a crossfit workout.  Pace doesn't matter, but it shouldn't be a slow slow slow shuffle.

Second day of running should be done on it's own day (probably - depends on how you're feeling) and playing soccer can sub for this day of running:

3 x (100m + 200m + 400m)

Work : Rest ratio of 1:2.  Rest exactly twice as long as it takes to perform a given distance in a set.
For example, run 200m in 35 seconds, rest 70 seconds, run 400m in 1:15, rest 2:30, etc.

So:  run 100 in 15 seconds, rest 30, run 200 in 35 seconds, rest 70, run 400 in 1:15 rest 2:30 = 1 SET

You need to do 3 SETS.   There is no extra rest after you finish the 400 ... just rest 2:30 and then go straight back to running 100 m.   The rest period is standing rest, so just hang out until your time is up and then take off in a sprint.

Be sure to adequately warm up before beginning.   Warm-up period should take NO LESS than 8 minutes.


  1. M Mower

    ran 4.4 miles in 39 minutes.

  2. Kaleigh

    warm up

    5 rounds for time
    15 thrusts 45 lbs
    15 sumo deadlift hi pulls 45 lbs

    Time 11:26

  3. May 20th

    3 Miles: 28:24

    At Cedar High School track lane 2

    Kota bear & Colin too :)