Chris Hinshaw

The Endurance
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Coach of CrossFit Games Champions

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Workouts of the Week

New Weekly Workouts Updated Every Monday

Running Workouts
OPTIONS

OPTIONS

AEROBIC THRESHOLD RUN WORKOUT (OPTION #1)
30min run at easy "conversational" pace

Workout Details:
0-5min warm-up.

5-25min: Perform a 10sec max effort sprint EMOM (every minute on the minute) until you have completed 20 sprints.

25-30min warm-down.

AEROBIC THRESHOLD RUN WORKOUT (OPTION #2)
2x3000m with 5min rest between reps

Workout Details: 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps.

JET SETTING

JET SETTING

LACTATE THRESHOLD RUN WORKOUT (OPTION #1)
Part 1:
3x1mile at moderate pace w/ 1min rest between reps.

Workout Details: Perform this part of the workout on an out & back course or on the track. Your goal in this workout is to run by feel and only look at your watch after you finish each 1-mile interval. Your finishing times for all 3 intervals should within 15sec of each other.

Rest 5min.

Part 2:
5x60m sprints w/ 240m slow recovery jog between reps plus an add'l 30sec of rest b/t reps (or 5x12sec hill sprint, stair sprints, or sled sprints w/ 2min easy recovery jog b/t reps plus an add'l 30sec of rest b/t reps).

LACTATE THRESHOLD RUN WORKOUT (OPTION #2)
3 sets: (4x400m) with 50sec rest between reps & 4min rest between sets.

Workout Pacing: Pick a moderate pace that is about 2.5 to 3.5sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 6min (or 22.5sec/100m) would have a target 400m time between 1:40-1:44 (or 25-26sec/100m).

TWINZ

TWINZ

VO2 MAX RUN WORKOUT (OPTION #1)
3 sets:
2x200m at your 400m personal best pace w/ a 2min rest between reps & 400m recovery walk between sets

VO2 MAX RUN WORKOUT (OPTION #2)
3 sets: (8x100m) w/ 45sec rest between reps & 4min rest between sets.

Workout Pacing: Your pace for all 100m intervals should be slower than your 400m PR time and faster than your 1-mile PR time. If you know your 1-mile PR time, target a 100m pace that is ~2-3sec/100m faster than your 1-mile PR pace. As example, if you 1-mile PR time is 6min (or 22.5sec/100m) then your 100m target pace for this workout should be ~19.5 to 20.5sec/100m.

BOUND & DETERMINED

BOUND & DETERMINED

6 sets:
25 feet of max distance broad jumps (rebounding is okay),
200m run at 98% max effort (to retain form).

No rest b/t broad jumps & 200m run
Rest 3min b/t sets

Swim, Row, Bike Workouts
THE BLACK LINE

THE BLACK LINE

Swim Workout #1 (posted Jul-18)
4x50 w/ 30sec rest (25 backstroke kick/25 free swim)
4x75 free w/ fins w/ 30sec rest (25 free max effort/50 free easy)
4x100 free swim w/ 50 free easy b/t each
4x75 free kick w/ fins w/ 30sec rest
4x50 free pull w/ 30sec rest
100 cool down
Total: 1700

Swim Workout #1 (scaled)
3x50 w/ 30sec rest (25 backstroke kick/25 free swim)
4x50 free w/ fins w/ 30sec rest (25 free max effort/25 free easy)
3x100 free swim w/ 50 free easy b/t each
4x50 free kick w/ fins w/ 30sec rest
3x50 free pull w/ 30sec rest
100 cool down
Total: 1300

Swim Workout #2
5x50 any drill (switch every 25) w/ 30sec rest
1x300 pull
5x50 dolphin kick w/ fins w/ 30sec rest
1x200 swim
5x50 swim w/ fins w/ 30sec rest
100 pull for time (max effort)
5x50 swim (25 sprint/25 easy) w/ 30sec rest
100 cool down
Total: 1700

Swim Workout #2 (scaled)
4x50 any drill (switch every 25) w/ 30sec rest
1x200 pull
4x50 dolphin kick w/ fins w/ 30sec rest
1x150 swim
5x50 swim w/ fins w/ 30sec rest
100 pull for time (max effort)
4x50 swim (25 sprint/25 easy) w/ 30sec rest
100 cool down
Total: 1400

Swim Workout #3
2x50 kick no fins w/ 15sec rest
2x100 pull w/ 30sec rest
2x150 kick w/ fins w/ 45 sec rest
2x200 swim w/ 60sec rest
2x150 kick w/ fins w/ 45 sec rest
2x100 pull w/ 30sec rest
2x50 kick w/ 15sec rest
100 cool down
Total: 1700

Swim Workout #3 (scaled)
2x50 kick no fins w/ 15sec rest
2x75 pull w/ 30sec rest
2x100 kick w/ fins w/ 45 sec rest
2x150 swim w/ 60sec rest
2x100 kick w/ fins w/ 45 sec rest
2x75 pull w/ 30sec rest
2x50 kick w/ 15sec rest
100 cool down
Total: 1300

Swim Workout #4
3x100 free kick w/ fins w/ 30sec rest
3x50 fly kick w/ 15sec rest
8x25 swim w/fins 20sec rest (one easy, one no breathing)
3x100 pull w/ buoy w/ 30sec rest
3x50 pull w/ buoy and paddles w/ 15sec rest
8x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
3x100 free w/ 20sec rest
3x50 free w/ 10sec rest
100 warm down
Total: 1850

Swim Workout #4 (scaled)
2x100 free kick w/ fins w/ 30sec rest
3x50 fly kick w/ 15sec rest
6x25 swim w/fins 20sec rest (one easy, one no breathing)
2x100 pull w/ buoy w/ 30sec rest
3x50 pull w/ buoy & paddles w/ 15sec rest
6x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
2x100 free w/ 20sec rest
3x50 free w/ 10sec rest
100 warm down
Total: 1450

KISS & TELL

KISS & TELL

posted Jul-18

Lactate Clearance Row Workout:
5 sets:
300m at fast pace (at 1k PR pace),
100m at easy recovery pace,
100m at max effort sprint pace,
100m at easy recovery pace.

No rest b/t reps &
4min rest b/t rounds

Workout Details: Row 300m ver fast, row 100m very easy, row 100m at max effort, row 100m very easy, rest 4min, repeat for total of 5 sets.

Strength Endurance Row Workout:
5 sets:
3x deadlifts at 225/185,
6x box jumps w/ step down (36”/30") step down,
12x jumping feet tuck (heels hits butt) ¾ depth
200m row at max effort
24x air squats at very slow recovery pace

No rest b/t reps &
4min of rest b/t rounds

Lactate Threshold Row Workout:
1000m moderate pace
Rest 2min
8 x 200m hard w/ 20sec rest b/t reps

800m moderate pace
Rest 2min
6 x 200m hard w/ 20sec rest b/t reps

600m moderate pace
Rest 2min
4 x 200m hard w/ 20sec rest b/t reps

400m moderate pace
Rest 2min
2 x 200m hard w/ 20sec rest b/t reps

Total: 6800m

Workout Pacing:
Hard = 2k PR pace
Moderate = 2K PR pace plus 10 to 13sec/500m

HAMSTER WHEEL

HAMSTER WHEEL

Scroll down for all 3 workouts:

Run (or Bike): WOD 1
2 sets:
6x (30sec at easy pace, 30sec at moderate pace, 30sec at fast pace, 30sec walk (or backwards spin)
Rest: No rest b/t reps & 3min rest b/t sets.

Workout Details: Run (or bike) for 30sec at easy pace, run (or bike) 30sec moderate pace, run (or bike) 30sec fast, walk (or backwards spin) for 30sec, repeat for a total of 6 rounds, rest 3min, repeat..

Total Run: 24min
Total Workout: 26min

Run (or Bike): WOD 2
3 sets:
20sec at moderate pace w/ 20sec at easy (or walk) pace
40sec at moderate pace w/ 20sec at easy (or walk) pace
60sec at moderate pace w/ 20sec at easy (or walk) pace
Rest: 1min after each set

2 sets:
20sec at mod/fast pace w/ 40sec at easy pace
40sec at mod/fast pace w/ 40sec at easy pace
60sec at mod/fast pace w/ 40sec at easy pace
Rest: 1min after each set

1 set:
20sec at fast pace w/ 60sec at easy pace
40sec at fast pace w/ 60sec at easy pace
60sec at fast pace w/ 60sec at easy pace

Total Run: 22min
Total Workout: 27min

Run (or Bike): WOD 3
3 sets:
90sec at moderate pace w/ 60sec easy or walk pace
Rest: 1min after each set.

5 sets:
60sec at moderate/fast pace w/ 60sec at easy pace
Rest: 1min after each set.

7 sets:
30sec at fast pace w/ 60sec easy pace
Rest: 1min after each set.

Total Run: 27min
Total Workout: 29min

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