Day 1
Complete 3 running drills:
stable arm 3x 20 m
carioca 3 x 20 (face each direction)
wall drills 3x 20 each leg (face wall)
then…
4 x 90 sec repeats at 102 cadence with 2 min rest in between repeat.
do 1 drill of your choice between
1 x 6 minutes @ 94 cadence

Day 2-
Complete 3 running drills:
wall drill 3 x20 (back to wall)
ball of foot hops (3 x 20 m; 5 in place…5 forward)
exaggerated foot pulls (3 x 5 each leg)

then..
10k TT
hold the fastest pace possible.


Skills and drills:

Med ball donkey kicks

Med ball toss w/change of foot

Fast foot work ladders

WOD:

The 20’s

3 rounds

20 second row sprint, 60 sec row recovery

20 second row sprint, 50 sec row recovery

20 second row sprint, 40 sec row recovery

20 second row sprint, 30 sec row recovery

20 second row sprint, 20 sec row recovery

20 second row sprint, 10 sec row recovery (go back to top and repeat)

 


Mechanics

Day 1-Ladder sprint:  100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery

repeat 1 more time

Day 2-  4 x 800 m  with 2 minutes walk recovery btw each rep

Consistency
Day 1- Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with 2 minutes easy jog recovery btw each rep

Intensity
Day 1-Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 2 more times
Day 2- 6 x 800 m with 2 minutes easy jog recovery btw each rep

**At the start of each workout, practice exaggerated foot pull drill. 3x 10 pulls each leg.

Mechanics
Day 1-3x 1k interval; start each interval at 6-7 minute mark (so if it takes you 5 minutes to complete a 1000/1k interval then you have 1-2 minutes of rest.)
Day 2- 3 miles @ 92 cadence

Consistency
Day 1-4 x 1k interval; start each interval at 6 minutes mark
Day 2-4 miles @92 cadence

Intensity
Day 1-5 x 1k interval; start each interval at 6 minute mark
Day 2- 3 miles@94 cadence; recover 3 minutes; 3 miles @94 cadence

 


Mechanics (5k)

Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 1 more time)
Day 2- EMOM 10 minutes sprint 50 meters as fast as possible, jog easy back to start

Consistency (10k, 10 miler)
Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 2 more times)
Day 2- EMOM 10 minutes sprint 100 meters as fast as possible, jog easy back to start

Intensity (marathon, ultramarathon)
Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 3 more times)
Day 2- EMOM 10 minutes sprint 100 meters as fast as possible, jog easy back to start

 


CFE is a strength and conditioning program designed to help you improve your cardiorespiratory endurance, improve your run times, keep you injury free, and help you PR your next race.  We focus on the skill of running first, then maintaining that skill under intensity before adding volume.

Each week you will be asked to complete 3 running workouts in addition to your regular CrossFit training.  One of these workouts we will complete when we meet on Tuesdays at 6:30 p.m.

Hope to see you there!


cfe-logo copy

TJ Murphy is a veteran marathon runner, triathlete, former editorial director of a number of fitness magazines and a NYT best selling author.

He tried CrossFit Endurance “with the attitude that I would do it 100% so that I could test it in a valid way and prove that it was wrong for me. A month later and I was ticked off at myself for not having found it sooner,” Murphy said.

Since setting his preconceptions aside, and finding success and fun with CFE, Murphy has co-written a book with CFE founder Brian MacKenzie to set the record straight on: the difference between CrossFit and CrossFit Endurance; what CrossFit Endurance really is (not what the critics think it is); and how athletes, regardless of their backgrounds, can use the CFE program to tackle any distance from a 5K to an ultramarathon.

Check out Murphy’s article here.


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Coach Em will get you running the right way!

The next CF Endurance cycle kicks off Tuesday, March 31st with Coach Em Porterfield! The course runs 8 weeks on Tuesday nights at 6:30pm and is open to athletes of all levels.

CF Endurance will improve any athlete’s fitness and endurance sport potential by eliminating unnecessary volume in training while increasing intensity and using proper technique. Program will include:

  • 8 CrossFit endurance classes- Tuesday evenings at 6:30pm
  • Weekly sports-specific endurance programming
  • Additional weekend running meet ups/field trips on Sundays

Cost for the 8-week program is $99. Please click here to register.


Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.

For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and include in that run 4 x200 m sprints. No CrossFit on Friday or Saturday. If you want to hit the bricks, go for a jog to break a sweat or walk.

Programming this week:
Day 1-
4x 200 m with 60 sec rest/recovery jog
4×400 m with 90 sec rest/recovery jog

Day 2-
3 x 1 mile recover 2 minutes; hold speed within 5-10 seconds

Day 3-
3 rounds
20 sec sprint, 60 sec jog
20 sec sprint, 50 sec jog
20 sec sprint, 40 sec jog
20 sec sprint, 30 sec jog
20 sec sprint , 20 sec jog
20 sec sprint, 10 sec jog