Chris Hinshaw

The Endurance
Training Authority

Coach of CrossFit Games Champions

Training Plans

Seminars

Store

Workouts of the Week

New Weekly Workouts Updated Every Monday

Running Workouts
FRONT LOAD

FRONT LOAD

3 sets:
1600m at easy pace,
300m at your 1-mile PR pace,
3min rest between sets
Total: 5700m

Workout Details: Run 1600m at easy pace, no rest, run 300m at your 1-mile PR pace, rest 3min, repeat for a total of 3 sets.

Workout Focus: Hit your 300m target times which should equal your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8min (30sec/100m) should have a 300m target time of 90sec.

LIZZY DIZZY

LIZZY DIZZY

2 sets:
800m at moderate pace,
Rest 45sec
200m at fast pace,
Rest 90sec
600m at moderate pace,
Rest 45sec,
200m at fast pace,
Rest 90sec
400m at moderate pace,
Rest 45sec
200m at fast pace,
Rest 3min
Total: 4800m

Workout Details: Run 800m, rest 45sec, run 200, rest 90sec, run 600m, rest 45sec, run 200m, rest 90sec, run 400m, rest 45sec, run 200m, rest 3min, repeat for at total of 2 sets.

Workout Focus: The core of this workout is the 200m intervals.

Workout Pacing: Your target pace for all 200m intervals is your 1-mile goal pace. If your 1-mile goal time is 6:00, your target 200m pace should be 45sec. Your target pace for the moderate paced intervals in your 1-mile PR time plus ~4sec/100m. As example, an athlete with a 1-mile PR time of 6min40sec (or 25sec/100m) would target a moderate pace of 29sec/100m.

OVERWATCH

OVERWATCH

3 sets:
400m at fast pace
2min rest,
200m at faster pace
2min rest
100m at fastest pace

Rest: 5min b/t sets

Workout Details: Run 400m, rest 2min, run 200m, rest 2min, run 100m, rest 5min, repeat for a total of 3 sets.

Workout Pacing: Your "fastest" pace should be at 98% of max effort.

Workout Focus: Retain your running form during your 100m intervals.

1040 EZ

1040 EZ

2 sets:
320m sprint
80min walk in 1min
200m sprint
Rest 5-8min

Workout Details: Sprint 320min, walk 80min in 1min, sprint 200m, rest 5-8min, repeat for a total of 2 sets.

Workout Pacing: Pick a sustainable sprint pace that you maintain for 1040m

Workout Focus: Get enough rest between the sets to maintain your sprint speed.

Swim, Row, Bike Workouts
SLIPPING FINGERS

SLIPPING FINGERS

150 warm-up (50 breast, 50 drills (athlete choice), 50 free)
1x300 pulling w/ bilateral breathing
6x50 descend 1-3, 4-6 (1&4 are slowest/3&6 are fastest) w/ 30sec rest
4x25 head-up swim for time w/ 30sec rest
6x75 w/ fins (25 no breathing/50 easy recovery) w/ 45sec rest)
2x50 head-up swim for time w/ 1min rest
1x300 kick w/ fins (alternating 25 fly/25 free)
1x100 head-up swim w/ fins for time
50 warm-down
Total:1650

NEVER

NEVER

1min at moderate pace,
30sec at easy recovery pace,
2min at moderate pace,
60sec at easy recovery pace,
3min at moderate pace,
90sec at easy recovery,
3min at moderate pace,
90sec at easy recovery pace,
2min at moderate pace,
60sec at easy recovery pace,
1min at moderate pace,
30sec at easy recovery pace.
Total: 18min

Workout Details: Record your distance during your first 1min moderate paced interval (Example: 200m).

Workout Pacing: Your easy recovery pace should NEVER be more than 30sec/500m slower than your moderate pace.

Workout Focus: Maintain your established moderate pace during the 2min and 3min moderate intervals. (Example: 2min=400m & 3min=600m).

I KNOW MY TRUTH

I KNOW MY TRUTH

Week 1: WOD 1
4x60sec at moderate pace w/ 1min easy (or walk) b/t reps
1min rest
4x60sec at moderate pace w/ 30sec easy (or walk) b/t reps
1min rest
4x60sec at moderate pace w/ 15sec easy (or walk) b/t reps
Total Run: 21min
Total Workout: 23min
Workout Directions: Reset monitor after each interval. Focus on maintaining a consistent pace for all reps in all 3 sets.

Week 1: WOD 2
2 sets:
60sec at moderate pace w/ 1min easy (or walk) pace
50sec at moderate pace w/ 1min easy (or walk) pace
40sec at moderate pace w/ 1min easy (or walk) pace
30sec at moderate pace w/ 1min easy (or walk) pace
20sec at moderate pace w/ 1min easy (or walk) pace
10sec at moderate pace w/ 1min easy (or walk) pace
Rest b/t sets: 2min
Total Run: 21min
Total Workout: 23min
Workout Directions: Reset monitor after each moderate interval. Easy (or walk) speed must get faster (or cover more distance) in each rep (#1 to #6) during set 1 & set 2. The rest between the sets is 2 minutes.

Week 1: WOD 3:
2 sets:
60sec at moderate pace w/ 1min easy (or walk) pace
60sec at mod/fast pace w/ 1min easy (or walk) pace
45sec at moderate pace w/ 1min easy (or walk) pace
45sec at mod/fast pace w/ 1min easy (or walk) pace
30sec at moderate pace w/ 1min easy (or walk) pace
30sec at mod/fast pace w/ 1min easy (or walk) pace
Rest b/t sets: 2min
Total Run: 21min
Total Workout: 23min
Workout Directions: The pace alternates from moderate to moderate/fast. The rest between the sets is 2 minutes.

Stay Connected With Us

Training Plans

Our Seminars