Endurance (Half Marathon) Training
Begins August 7-13 – Week 1
This 12-week program will focus on training for a half marathon.
Whether you plan on running a half marathon, or not, this cycle will help you build your aerobic capacity within the sport of CrossFit.
You will receive 3 sessions each week, allowing you to continue your regular strength and CrossFit training.
1. VO2 Max (shorter interval, higher intensity) Day 1
2. Lactate threshold (longer interval, less recovery time) Day 2
3. Endurance capacity (longer runs) Day 3 (must be done)
There will be 3 options within the program; Beginner (first time running a marathon or hate running, Intermediate (has done more then one 5k race), and Advanced (loves to run). So no matter what level you are at, you will be able to handle the program, and build your endurance capacity.
Contact with Oren and Catherine to decide what program best fits you.
Thursday (Back Off)
One Set NFT
Three Point Plank Hold – :20 e/s
Side Plank Hold – :30 e/s
Prone Cyclone Arms – 10 e/d
Prone Star Angles – 10
Front Leaning Rest – :30
Banded Quadruped Leg Ext – 20 e/s
20 Banded Bridge Ups
Explosive Jump Squats – 10
Grunt Work (Carry Only) 20m x 5
5 Prone Bench Hip Extension w/:5 Pause
Complete Four 8:00 Rds (32:00)
Row 500m or Bike .6 ← 20 Cal (345 watts) or Run 400m
12 Knee 2 Elbow
12 Up Downs
3 Wall Walks
15 SDLHP, 53/35#
Rest Remaining Time