Chris Hinshaw

The Endurance
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Coach of CrossFit Games Champions

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Running Workouts
YOU PICK:  PART 1, PART 2 or BOTH

YOU PICK: PART 1, PART 2 or BOTH

Part 1: Endurance
4min easy, 2min fast, 4min easy
Rest 1min
3min easy, 90sec fast, 3min easy
Rest 1min
2min easy, 1min fast, 2min easy
Rest 1min
1min easy, 30sec fast, 1min easy

Part 2: Speed
2min fast, 4min easy, 2min fast
Rest 1min
90sec fast, 3min easy, 90sec fast
Rest 1min
1min fast, 2min easy, 1min fast
Rest 1min
30sec fast, 1min easy, 30sec fast
Done!!!

Workout Rest:
10sec rest after each EASY interval &
60sec rest after each FAST interval

Workout Pacing:
You pick your easy recovery pace. Your fast interval pace must get progressively faster as the interval distance ("time domain") gets shorter and shorter

ALL THESE THINGS

ALL THESE THINGS

4 sets
400m at easy pace,
15sec rest,
400m at easy pace,
15sec rest,
100m sprint,
100m easy pace
100m sprint,
100m easy pace
100m sprint,
100m easy pace
2min rest,
Total: 5500m

Workout Details: Run 400m, rest 15sec, run 400m, rest 15sec, 100m sprint, 100m jog, 100m sprint, 100m walk, 100m sprint, rest 2min. Repeat for a total of 4 sets.

Workout Focus: Always focus on your breathing after every sprint interval. Get control of your breathing as quickly as possible. Your easy pace form will settle once your get control of your breathing.

AM0S

AM0S

6x150m w/ 15sec rest b/t reps
Rest 4min
6x150m w/ 30sec rest b/t reps
Rest 4min
6x150m w/ 45sec rest b/t reps
Rest 4min
6x150m w/ 60sec rest b/t reps
Total: 3600m

Workout Focus: Target on consistently pacing each 150m interval per set.

Workout Pacing: The 150s are all programmed to be run at a fast pace. In addition, I'd like you to make every effort to have each set get progressively faster. As example, your average finishing time for your 2nd set of 6x150m should be faster than your 1st set of 6x150m.

PERPLEXTION

PERPLEXTION

3 sets
200m at fast pace,
Rest 40sec,
150m at faster pace,
Rest 30sec,
100m at fastest pace,
Rest 20sec
50m at sprint pace
Rest 10sec
300m at easy recovery jog pace
Rest 2min

Swim, Row, Bike Workouts
SNIPITY

SNIPITY

100 warm up

5x100 pull w/ 30sec rest:
#1 all easy,
#2 50 fast/50 easy,
#3 50 easy/50 fast,
#4 all fast)

10x50 swim (alternate: 25 at max effort/25 easy)

20x25 kick w/ fins w/ 20sec rest
1 fast, 1 easy,
2 fast, 1 easy,
3 fast, 1 easy,
4 fast, 1 easy,
5 fast, 1 easy.

100 warm down

Total: 1700

OVERLOOK

OVERLOOK

3x (100m sprint, 500m easy row) w/ no rest b/t reps
REST 2min

3x (100m sprint, 400m easy row) w/ no rest b/t reps
REST 2min

3x (100m sprint, 300m easy row) w/ no rest b/t reps
REST 2min

3x (100m sprint, 200m easy row) w/ no rest b/t reps
REST 2min

3x (100m sprint, 100m easy row) w/ no rest b/t reps
Total: 6000m

Workout Details: 100m sprint, 500m easy, 100m sprint, 500m easy, 100m sprint, 500m easy, rest 2min, 100m sprint, 400m easy...

Workout Pacing: You will pick you easy recovery row pace. Your sprint pace target should be faster than your 2000m max effort pace and your 1000m max effort pace.

PUNCTURE

PUNCTURE

Part 1: 10x90sec at moderate pace with 30sec rest b/t reps.

Workout Details: You are allowed to look at your monitor during the 1st interval to optimize your workout pacing. However, you will not look at the monitor for the remaining intervals while you try to matching 1st interval total distance.

Part 2: 3x10sec, 3x8sec sprints with full recovery between reps

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