Run: Monday, July 5 – Sunday, July 11, 2010

Run: Monday, July 5 – Sunday, July 11, 2010


For those athletes who have completed all six weeks and 15 sessions of running practice, endurance workouts begin this week. If you have not yet accomplished the prescribed skill development in its entirety, you may not begin endurance workouts until doing so. Once completed you will begin with “Workout #1” below.

Prior to beginning the first endurance workout, please (re-)familiarize yourself with the following points from our FAQs section.

  1. How should I plan my week?
  2. What is the official CrossFit Endurance warm-up?
  3. What is the Rate of Perceived Exertion (RPE) scale?
  4. What do the different abbreviations mean? Is there a workout legend?
  5. What about training frequency, rest and recovery?

MPHR Workout #1
for time:
one-mile run time trial, all-out effort

  • Rest two minutes, then

each for time:
2x 400m run, holding time trial pace for each 400m

  • Rest one minute between repeats
  • Deviate slower than the time trial pace and foul
  • Foul* = one-minute isometric squat hold below “parallel” position

MPHR Workout #2
each for time:
4x 200m run + 2x 400m run

  • Rest 90 seconds between 200m repeats and two minutes between 400m repeats
  • Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul
  • Foul* = max pushup; rest two minutes before completing

MPHR Workout #3
for time:
5k run time trial, all-out effort

Post all dates, scores and completed fouls to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

20 Comments

  1. jdowen | July 5, 2010 at 5:55 pm
     

    7/5/10 – Workout #1: 6:03, 1:23, 1:28

    Reply
  2. ryanbrenn | July 6, 2010 at 1:28 am
     

    7/5/10 – Workout #1: 6:38, 1:30, 1:31

    Reply
  3. jdowen | July 8, 2010 at 11:38 pm
     

    7/8/10 – Workout #2: 35.0, 36.8, 35.4, 34.1, 1:23.7, 1:21.9

    Reply
  4. Rob | July 9, 2010 at 6:46 pm
     

    Workout #1: 5:48; 1:23; 1:24

    Reply
  5. Rob | July 9, 2010 at 6:46 pm
     

    Does anybody know of a 5k course in DC?

    Reply
  6. K-Lo | July 10, 2010 at 3:00 am
     

    Workout No. 1: 6:27, 1:29, 1:31

    Reply
  7. ryanbrenn | July 10, 2010 at 10:35 pm
     

    Workout #2: 40, 39, 39, 38, 1:27, 1:26

    Reply
  8. K-Lo | July 11, 2010 at 3:18 am
     

    Workout No. 2: 36, 38, 40, 42, 1:46, 1:41

    Reply
  9. Rob | July 11, 2010 at 3:11 pm
     

    Workout No. 2: 32; 33; 34; 34; 1:10; 1:13

    Reply
  10. Rob | July 11, 2010 at 3:15 pm
     

    Workout No. 3: I should have joined K-Lo for a run at Potomac Park, but didn’t get up in time. I ended up running down Rock Creek Park, but there was an issue with the running trail once I got to memorial bridge. This is all a long way of saying that I ended up not being able to get to the 5K spot. Instead, I ran for 27 minutes and figured that was approximately the same-ish.

    Reply
  11. jdowen | July 11, 2010 at 3:57 pm
     

    7/11/10 – Workout 3: 27:36

    Reply
  12. ryanbrenn | July 12, 2010 at 12:12 am
     

    Workout #3: 25:32

    Reply
  13. TinkWants2GetStronger | July 12, 2010 at 12:44 am
     

    Workout #1 n #2: July 8 and 9: result forget to write it down
    Workout #3: July 11: 26:41

    Reply
  14. alex m | July 12, 2010 at 3:17 am
     

    7/10/10 – Workout #1: 5:32, 1:19, 1:20
    7/11/10 – Workout #2: 30.0, 31.0, 30.6, 31.2, 1:09, 1:11

    Reply
  15. BrianT | July 12, 2010 at 11:25 pm
     

    work out #1: 5:46, 1:19, 1:29

    Reply
  16. Jen M. | July 21, 2010 at 12:00 pm
     

    workout #1:

    7/21/2010

    Jen: 7:50; 1:39; 1:52
    Sean: 9:41; 2:00; 2:08

    Reply
  17. Jen M. | July 27, 2010 at 3:08 pm
     

    workout #2:

    7/26/2010

    Jen: 0:41; 0:39; 0:39; 0:40; 1:43; 1:44
    Sean: 0:41; 0:40; 0:40; 0:39; 1:54; 1:52

    Reply
  18. Jen M. | August 10, 2010 at 12:35 am
     

    workout #3:

    8/9/2010

    Jen/Sean: ~ 35 minutes

    Reply
  19. jwood30 | August 17, 2010 at 5:51 pm
     

    1st 5k 27:29 2nd 5k 28:54

    Reply
  20. Jenny J. | October 6, 2010 at 9:51 pm
     

    workout #1: July 30, 2010
    1 mile – 8:24
    2 x 400m – 2:04, 1:54

    workout #2: August 2, 2010
    4 x 200m – 46, 45, 41, 42
    2 x 400m – 1:58, 1:52

    workout #3: August 30, 2010
    5k – 29:08

    Reply

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