I consider running my first fitness love. That’s really what got me into “healthy living” several years ago. I started running a little bit at a time and then jumped into training for a. Not the best idea I’ve ever had, but I learned a lot. Right after I, I jumped right into training for the just 2 weeks after that ugly DNF experience.
I didn’t really feel prepared and practically crawled across the finish line in 3:23:48. It was a few minute PR from the Half Marathon Split from Disney, but I know that I know I can do better. In training for both The Disney Marathon and the GO! Half marathon I just put in the miles. Which will (in theory) get you to the finish line. This year I am going to run the GO!
Half Marathon again, but I plan on setting a huge PR. Since last year I have learned so much more about training, started CrossFit, and lost about 25lbs.
Those factors along with using a Training plan will help me reach my goal.My plan is to keep going to my regular 5am CrossFit, but adding in specific running intervals 3x a week. I found a plan – but wanted to make it a little prettier, so I made my own excel spreadsheet.I’m super excited to see how using a specific training plan, along with speed and strength training, will help me improve my Half Marathon time.This year I am again partnering with The Crossing and to run this race to raise awareness and funds for those who don’t have access to clean drinking water. Take a look at this quick video:We endure, so they don’t have to.My goal is to raise $500 towards this cause. If you have a few extra dollars to spare, please consider.Have you ever used a CrossFit Endurance Training plan? I have done CFE, I like the structure, but my advice is that you never miss one of those weekend runs.
Even though CFE is against LSD (Long Slow Days) they program the Sat runs longer, that is when you not only need to get endurance up but also where you need to practice everything, if you’re going to drink water during your race you should be drinking during those long runs, or gatorade or whatever the race is going to have. Train those long runs on sat and treat them like race with even dinner the night before. Practice everything.Alex (@alexbridgeforth) recently posted. Amanda, CFE is 100% against the LSD, they don’t argue that it doesn’t work, they just say that it is not necessary. That doing these workouts along with doing normal Crossfit WODs you can train your body. I am the first to admit that I love CFE because it doesn’t take so much time, but it is hard, because those are supposed to be fast.
I training for a 50k with a similar plan, and it worked great for me. We all find something we like, as long as it works for you and youre not getting injured, I’m just happy she is training for a half.Alex (@alexbridgeforth) recently posted. I agree with Zippy but don’t want to say anything unless asked! I know that I did an insanity program before my 15k and while I finished I felt like I didn’t get a feel enough for the distance and mileage wasn’t on my legs.
This time around, with the halves I have a running coach who has me running 5+ times a week but with a long run, tempo, speedwork, etc. Just a thought! Strength training is super important, but I just make sure to do it twice a week and then yoga once a week to balance out the runningKat recently posted.
CrossFit continues to grow in popularity—you probably have some friends who swear by it. While you may not think CrossFit can benefit you as a runner, Brian MacKenzie, a power lifter turned ultraendurance athlete based in southern California, would beg to differ.It’s not all about crazy lifting moves you couldn’t fathom performing. In fact, MacKenzie developed, a training program that has cross-over appeal for endurance athletes to make them faster and stronger overall. (Read more about the benefits of the program.)RELATED: Get stronger, faster, and stay on the road with theBy mixing and matching three to four of the following CrossFit moves into your training routine—even just once a week—with the high-intensity intervals and endurance runs prescribed, and you’ll benefit as a runner. Monster of florence zodiac killer. (Click through the slideshow above to see the full workout.)Deadlifts.
There is no shortage of criticism out there for the CrossFit Endurance program. People love to write blog posts about how they know someone who tried to add CrossFit to their Marathon training and hurt themselves so CrossFit Endurance must be really bad! This kind of crap is everywhere on the internets. Since I’ve had such an incredible experience with CrossFit Endurance I feel like I should put some love out there for the program.
12 Week Crossfit Endurance Program
Hence, this article.The CriticismFirst, CrossFit Endurance people don’t run. If you want to be good at running you’ve got to practice running and CFE people don’t ever practice running. I cannot tell you how far from the truth this is. If you know someone coaching runners in a CrossFit gym and they aren’t teaching running as a skill and having their athletes practice that skill then you need to tell them they are doing it wrong.
In addition, if you know someone coaching runners in a CrossFit gym and their athletes aren’t running 3-4 times a week then you need to tell them they are doing it wrong. Seriously.If you came to me and asked me to help you run the first thing I’m going to do is watch you run, help you correct errors, and teach you to run as efficiently as possible. Once you have practiced running enough and gotten your form worked out, then I would have you run. The CrossFit Endurance model is SI (Short Intervals) one day, LI (Long Intervals) another day, and a longer TT (Time Trial) or Tempo Run on the weekend. These aren’t just bullshit workouts, they are tough.
They are to be monitored, measured, and adjusted according to the athlete’s performance.Second, “My insert strawman here went to a CrossFit gym, got hurt and was never able to run a Marathon!” This is actually not an argument against CrossFit Endurance. It may not even be a valid argument against CrossFit. It could be a valid argument when talking about picking the right coach or picking the right gym. I’m sorry your meemaw went to a CrossFit gym and the coach made her try to squat 400 pounds and she never realized her dream of completing a Marathon. This is obviously a problem that arises with the CrossFit model. Anyone with a Level 1 and the money to purchase an affiliate name can open a CrossFit gym and run it as they see fit.
Be careful about what gym and what coaches you choose. Pick the right ones so that you don’t get hurt. This is a completely different topic, and has nothing to do with whether or not a CrossFit Endurance program will work for you or anyone else.Third, and my most favorite, “They don’t do long runs in CrossFit Endurance programs.” I think a lot of these kinds of criticisms come from people just looking at the CrossFit Endurance website and making an opinion based on the training they see there. Fair enough, however, I’ve heard Brian Mackenzie himself say that training will vary depending upon the athlete.
With a program like CrossFit Endurance where they post daily workouts on a main website (that are free) you will most likely find some things about the program you don’t like or that don’t work for you. You can’t write one program that works for everyone. Asus pro55s drivers xp. At the same time, not everyone has access to a CrossFit Endurance coach that can build a program specifically for them. For me, long runs are necessary and I can handle them without injuring myself.
I’ll do a few 13-18 mile runs before running a Marathon, 20-23 milers before a 50K, and 50K before a 50 miler. That works for me (or has worked for me in the past). Like I said, coaches are different. If you came to me wanting to run a 50 Miler, you can bet that you’ll at least run one 50K before that race.
Depending upon your experience and training results I might make you run a Marathon before the 50K. There are people out there that believe a Half Marathon is good enough training for an Ultra Marathon. I’m not one of those people, but maybe that is true for some people. I’m certainly not going to criticize them. Everyone is entitled to their opinion, and everyone is entitled to train however they think they need to in order to get the results that they want. Brian Mackenzie may not approve of the training that I do.
I do WAY more strength work than he would probably recommend. My personal goal is not to win an Ultra.
My goal is to continue to gain as much strength as possible while continuing to lower my race times. Like I said, adjust training according to the goals and abilities of the athlete.The AwesomeCrossFit Endurance works. I’m living proof. I walked into a CrossFit gym at 30 something years old, fat, lazy, and never ran more than a 5K. Now here I am racking up the Ultra Marathons, all with CrossFit Endurance training methods and even more strength training. Find ipod owner using serial number. I’ve never ran more than, I think, 350 miles a year.
I enjoy every one of my runs, and remember each one of them. No junk miles. I’m not an elite athlete, but I’m damn proud of my Marathon, 50K and 50 Mile times! My very first Marathon was sub 4 hours and my longest run was 18 miles before that. Tell me if that’s average? I could go on and on about my experience, but here’s video from my first 50:In the words (paraphrasing) of Brian Mackenzie, I’m not saying what you’re doing is wrong or my way is the only way. I’m just saying give it a shot.
Consist of an extensive warm-up including, Myofascial release, stretching, and muscle activation. Together we then move onto the practice and explanation of the exercises for that day’s workout. Next everyone will complete the workout of the day (WOD). Every workout will have a prescribed (RX) weight and rep count for each exercise. These are set to challenge the best athletes in the facility that day. These standards can and will be modified, as needed, for each person’s individual needs. Less weight, less reps or even an alternate exercise may be used to make sure everyone is working for their capabilities for that day’s WOD.
Every workout from start to finish will be continually coached by a certified CrossFit Coach! You will never workout on your own. Required for all members new to CrossFit.
Any member may opt to attend additional classes after their initial completion of the Intro Program. The Intro program consists of 2-3 informative/beginner workouts. These classes are offered on Monday and Wednesday evenings at 6p, and by appointment for any other time. In these classes, you will learn proper exercise technique and coaching cues for all major lifts and movements. We will establish your beginning workout capacity and strengths for some barbell lifts. Upon completion of the Intro Program you will feel confident knowing how to properly perform Squats, Presses, Pulls, Jumps, and other movements we use in our workouts.
Two of our coaches have attended multiple POSE running seminars and attained there CrossFit Endurance Coaches certificate. They are highly qualified and experienced in the endurance training world. Due to their advanced education and experience these techniques are taught 1 on 1 in personal training sessions. Please contact Coach Chris to set you up with one of our CF Running Coaches for personal training times and fees.
Running workouts are designed to teach students how to run with proper technique, as well as strengthen the muscles needed for faster and longer runs. We coach running with a specific movement pattern.
You will learn and perform countless drills and skills designed to teach you body how to run with proper technique. You will learn how to run more efficiently in order to prevent injury and improve your times. This class is a learn how to run class only.We do offer running programs that will provide you with a blueprint for a specific race distance.
It will be up to you to complete that program and train for your race. We have 5k, 10k, ½ marathon, full marathon, sprint triathlon, Olympic tri, and ½ iron man tri programs. Each program, if followed properly, is designed for you to complete your strongest and most enjoyable race ever.If you prefer continuous coaching for your running program on a regular basis, this falls under personal training and/or small group training. Please contact Chris to set you up with one of our Endurance coaches.
Taught by a third party instructor not employed by Alpha CrossFit. Please contact Master Mark Schierhoff-Roane at 830.469.6769 or This class is open to the public and does not require a membership to Alpha CrossFit. It is an extremely realistic and versatile discipline of self protection, which includes a variety of strikes, kicks, joint locks, pressure points, grappling and disarming techniques. It is well-suited for all ages. The essence of Combat Hapkido is pure self defense. It is the synthesis of dynamic concepts, scientific principles, realistic application and common sense.
CrossFit continues to grow in popularity—you probably have some friends who swear by it. While you may not think CrossFit can benefit you as a runner, Brian MacKenzie, a power lifter turned ultraendurance athlete based in southern California, would beg to differ.It’s not all about crazy lifting moves you couldn’t fathom performing. In fact, MacKenzie developed, a training program that has cross-over appeal for endurance athletes to make them faster and stronger overall. (Read more about the benefits of the program.)RELATED: Get stronger, faster, and stay on the road with theBy mixing and matching three to four of the following CrossFit moves into your training routine—even just once a week—with the high-intensity intervals and endurance runs prescribed, and you’ll benefit as a runner. (Click through the slideshow above to see the full workout.)Deadlifts.