By Jen Jacobs
For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training – whether it’s training for the Capitol Hill Classic 10K, to get better at running, or to hate running less. Try to include the shorter run during the week, preferably on a day that you don’t do CrossFit, and the longer tempo or time trial run on the weekend.
Each run should start with at least 5-10 minutes warming up and cooling down. Run for at least 5 minutes and include some dynamic stretching and short sprints to work up to you running pace. When you finish the workout, jog for at least 5 minutes to cool down and do some mobility that includes couch stretch, Samson/lunge stretch, pigeon pose, and calf stretches against a wall.
Try one of the workouts this weekend and leave a comment to let us know how it went.
Every Sunday night, a link to the running workouts for that week will be included with the WOD post with Monday’s workout. Check ‘em out, and happy running!”
Week of April 11th
- 1 min sprint, 1 min run easy or walk x 10**
*Sprint pace should be something you can maintain for a full minute.
- 2 miles – time trial
*After a good warm up, cover 2 miles as quickly as possible. On a track, out to the Mall and back.. Choose your route.
*Always spend at least 5-10 minutes warming up and cooling down. Before starting, run for at least 5 minutes and include some dynamic stretching and short sprints to work up to you running pace. When you finish, jog for at least 5 minutes and do some mobility that includes couch stretch, Samson/lunge stretch, pigeon pose, and calf stretches against a wall.
**Scale the number of intervals down to 5-7 if you are new to running.
