Runnin' MHFers! 


This running program is for fun & fitness, We are not handing out report cards!

No judgement here. Push yourself hard enough that you will progess. But again, we want everyone to stick with the entirety of the program. Work hard, take notes so you know when you are improving, and run with your homies! That's what this is about!

Post when and where you are running so we can all do it together! Good luck and keep the rubber side down!!


Week #12 (June 1 - 7)

Final Week!


CONGRATULATIONS MHF RUNNERS!  THIS IS THE FINAL WEEK OF THE PROGRAM!  Hopefully you have enjoyed this program and have seen some improvement in your running and endurance. It has been a lot of fun to put together. 

Now, it’s BENCHMARK TIME!


All runners - run the first run of the week at a similar pace that you have been running the past 2-3 weeks.  The second run of the week should taken very EASY.  Just get the mileage in at a steady comfortable pace and save your legs for the 5k.  Next Saturday looks like a great day for a group 5k!  If you have read this far, consider yourself in the know!  Next week’s Saturday WOD will consist of a group 5k.

WE WILL BE MEETING AT ANDERSON PARK AT 44TH AVE. AND FIELD ST. AT 8:00AM ON SATURDAY JUNE 7.

This will give us time to stretch, mobilize, and mentally prepare for the 1.5mi run out towards Prospect Park and back.  If you have never run 5k before, this will give you the chance to set a new benchmark!  If you have run 5k before, it’s PR time!!!


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog 10 min
  • Workout: Run 2 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 10min

Run #2:

  • Warm-up: Walk/Easy Jog 10min
  • Workout: Run 2 miles EASY with NO WALKING
  • Cool-down: Walk/Easy Jog 10min

Run #3:

  • 5k (3.11 miles)


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 4 x 400m with rest periods equivalent to run times
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 10min walk/jog
  • Workout: 2.0 miles EASY run
  • Cool-down: 10min walk/jog

Run #3:

5k (3.11 miles)

Week #11 (May 25 - 31)


Okay all you CrossFittin’ runner types, here we go with week 11 of our 12 week program!  

Beginners, when you complete the third run of the week, you will only be 0.11 miles short of the 5k distance!  Pace all the runs early and push yourselves to get them done with no walking.


Experienced group, you should be noticing some improvements in your pace and tempo at this point.  Run quick this week, but not so hard that you beat your body up.  With the 5k benchmark coming up next week, you will want your legs to be ready to rock a PR time!


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog 10 min
  • Workout: Run 2 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 10min

Run #2:

  • Warm-up: Walk/Easy Jog 10min
  • Workout: Run 2 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 10min

Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 3 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 200m, 400m, 600m, 800m with rest periods equivalent to run times
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run

Run #3:

  • 5.0 miles LONG TEMPO run with integrated warm-up/cool-down

Week #10 (May 18 - 24)


MHF Runners!!!  We’re closing in on the end of the 12-week program.  That means 5k PRs are just around the corner! 

Beginners: You will notice that the intervals are phased out for the remainder of the program.  This is to assist you in getting used to the new and longer distances in preparation for the 5k goal.  Please be sure to log your times on these runs as the remaining runs will be very similar.  Aim to improve your times (even if only by a few seconds) as the next few weeks progress.  If you are pushing towards your first 5k and have been getting weekly runs in, the next few weeks will give you the confidence to make the 3.1 mile distance without worry.


Experienced folks:  You too will see some stability/consistency with the remaining workouts.  However, you will continue to have interval workouts as the first run of the week.  There will be a mild taper the week before the 5k.  Keep up the hard work!

BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 2 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min

Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 2 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min

Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 2.5 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 3 x 800m with rest periods equivalent to 75% of run times
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run

Run #3:

  • 5.0 miles LONG TEMPO run with integrated warm-up/cool-down

Week #9 (May 11 - 17)


There are only 4 weeks left in this program!

Remember that it is designed to get the beginner runners to the 5k distance and to help the experienced runners to improve their 5k times.  More to come on the opportunity to do so… 

If you’re ready now, there are a couple of us that will be doing the Blazing Bullets Trail Run on May 31.  Sign up information is here:

The distances are ramping up a bit for the beginners this week, but the good news is that if you’ve been running regularly, the workout times should be a bit shorter.  The key this week is PACE MAINTENANCE.  Don’t come out of the hole hot.  Start at a pace you can maintain and if you have extra gas towards the end, kick it up. Your body benefits from starting slow and ending fast more than the opposite. 

Breathe deep and often!


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 1.5 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min

Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 1.5 miles with NO WALKING, Walk 5min, Run 0.5 mile with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min

Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 2.0 miles with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 6 x 400m with rest periods equivalent to run times
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run

Run #3:

  • 5.0 miles LONG TEMPO run with integrated warm-up/cool-down

Week #8 (May 4 - 10)


Runners - we are 7 weeks into the program, with 5 weeks to go! Keep up the hard work (insert self high-five here)!

If your running is sporadic and you are finding it tough to get all 3 runs in each week, your focus should be on the first two interval runs. Not only are these workouts a bit less time consuming, but they will also be the most beneficial for your overall running strength and endurance, as well as your CrossFit performance. Go fast!

BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 1.0 mile, Walk 5min, then Run 6min/Walk 1min x3 rounds
  • Cool-down: Walk/Easy Jog 5-10min

Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 10min, Walk 2min x3 rounds
  • Cool-down: Walk/Easy Jog 5-10min

Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 1.0 mile with NO WALKING, Walk 5min, Run 1.0 mile with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 2 x 1000 rest periods equivalent to half of run times
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run

Run #3:

  • 4.5 miles LONG TEMPO run with integrated warm-up/cool-down

Week #7 (April 27 - May 3)


Okay folks, we are past the halfway point! 

Those of you that are still with the program should be feeling pretty comfortable with these workouts at this point.  If you have missed some workouts, not to worry…  Just jump back in and scale as necessary. 

Be sure to challenge yourself, but don’t beat yourself up.  As always, voice any questions, thoughts, or concerns if they come up.


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 5min, Walk 1min x6 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 8min, Walk 2min x2 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 1.0 mile with NO WALKING, walk 5 min., run 0.5 mile with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 2 x 400m, 2 x 800m, rest periods equivalent to run times
  • Cool-down: 5-10min easy run


Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run


Run #3:

  • 4.5 miles LONG TEMPO run with integrated warm-up/cool-down

Week #6 (April 20 - 26)


MHF Runners - Here is the running program for Week #6!

I haven’t been receiving much feedback recently, so I hope that you all have been able to follow the program as best you can and that your running is progressing well.  As the weather gets nicer, the opportunity to get outside and move will be greater.  You will start to see more running in the WODs and this program will help you see improvements in your scores if you stick to it.  That’s a promise! 

Please let me know if you have any thoughts on how this program can be improved or if you would like any suggestions on adjustments that can be made for individual runners.  I’m glad to help. 


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 4min, Walk 1min x6 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 6min, Walk 2min x2 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 1.0 mile with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 5 x 400m, with all intervals run at as close to same pace as possible.  Rest periods are equivalent to 400m times.
  • Cool-down: 5-10min easy run


Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run


Run #3:

  • 4 miles LONG TEMPO run with integrated warm-up/cool-down

Week #5 (April 13 - 19)


Yo Runners! 

Congratulations on making it through the first month of the running program!  WE hope you are all as proud of your efforts as WE ARE!  Keep up the hard work, both with the runs and the WODs!  You all are doing awesome! 

This week is a big one, as there is some substantial progression.  For the Beginner Group, pace on Run #3 is not as important as maintaining the RUN throughout the ENTIRE 10 minutes.  Take it slow if you need to, but NO WALKING!  It will be a push, but you guys can do it! 

Kick some butt!


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 4min, Walk 2min x4 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 5min, Walk 2min x2 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 10min with NO WALKING
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 1 x 400m, then 2 x 800 w/ 200m-400m of slow/recovery jog in-between intervals
  • Cool-down: 5-10min easy run


Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 10min jog-to-walk cool down


Run #3:

  • 4 miles LONG TEMPO run with integrated warm-up/cool-down

Week #4 (April 6 - 12)


MHF Runners - here are the workouts for the week.  I hope you all are enjoying the runs and are staying motivated.  This week will mark one month into the program!  Give yourself a self high-five!  You should all be feeling more comfortable with the workouts and should start noticing improvements in your pace and stamina.  As always, let me know if you have any questions, thoughts, or concerns.


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 3min, Walk 1min x4 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 4min, Walk 2min x3 rounds
  • Cool-down: Walk/Easy Jog 5-10min


Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 6min, Walk 4min x2 rounds
  • Cool-down: Walk/Easy Jog 5-10min


EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 2 x 400m, then 1 x 800 w/ 200m-400m of slow/recovery jog in-between intervals
  • Cool-down: 5-10min easy run


Run #2:

  • Warm-up: 1.0 mile easy run
  • Workout: 2.0 miles SHORT TEMPO run
  • Cool-down: 10min jog-to-walk cool down


Run #3:

  • 3.5 miles LONG TEMPO run with integrated warm-up/cool-down

Week #3 (March 30 - April 5)


Okay runners, here comes week #3!!  

Distances are increased a bit this week, but they are manageable if you have been getting your runs in the past two weeks.  Hopefully the runs are feeling comfortably challenging.  If not, scale in either direction as necessary or let me know if you have any questions.  Keep up the hard work!


BEGINNER GROUP

Run #1:

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 2min, Walk 1min x4 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 3min, Walk 2min x3 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 5min, Walk 5min x2 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

EXPERIENCED GROUP

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 4 x 400m w/ 200m-400m of slow/recovery jog in-between
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 0.5 mile easy run
  • Workout: 1.5 miles SHORT TEMPO run
  • Cool-down: 1.0 mile easy run

Run #3:

  • 3.5 miles LONG TEMPO run with integrated warm-up/cool-down

Week #2 (March 23-29)


Okay gang, here we go with week #2! 

We hope the first week is going well and you’re not suffering through the runs too much after Erin’s birthday... 

Please record your times/paces so you can compare them to later workouts.  As always, scale these workouts if necessary.  Remember, try to keep your paces as close as you can to identical for the run portions of the interval workouts.  As next week’s MetCons are announced, We will keep you posted about potential substitutions.  Good luck and let us know if you have questions!


BEGINNER GROUP

Run #1: 

  • Warm-up: Walk/Easy Jog for 5-10 min
  • Workout: Run 2min, Walk 2min x4 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

Run #2:

  • Warm-up: Walk/Easy Jog 5-10min
  • Workout: Run 1min, Walk 1min x10 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

Run #3:

  • Warm-up: Walk/Easy Jog for 5-10min
  • Workout: Run 3min, Walk 2min x3 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm


EXPERIENCED GROUP:

Run #1:

  • Warm-up: 5-10min easy run
  • Workout: 3 x 400m w/ 200m-400m of slow/recovery jog in-between
  • Cool-down: 5-10min easy run

Run #2:

  • Warm-up: 1.5 mile easy run
  • Workout: 1 mile SHORT TEMPO run
  • Cool-down: 0.5 mile easy run

Run #3:

  • 3 miles LONG TEMPO run with integrated warm-up/cool-down (work up to LONG TEMPO pace over at least 5min and use at least the last 5min of your run to cool-down, however NO WALKING)

Week 1 (March 16-22)


BEGINNER GROUP 

(You would be in this group if you have never run a 5k without stopping or don’t usually run more than the short runs in the WODs)

Run #1: 

  • Warm-up: Walk (fast) for 10 min
  • Workout: Run 1min, Walk 2min x5 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

Run #2:

  • Warm-up: Walk (fast) for 10min
  • Workout: Run 2min, Walk 2min x4 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

Run #3:

  • Warm-up: Walk (fast) for 10min
  • Workout: Run 1min, Walk 1min x10 rounds
  • Cool-down: Walk (easy) 5-10min OR until heart rate is below 100bpm

The run segments of these workouts should be ran at a pace that is challenging, but one that can be maintained throughout all “run” intervals.  As such, your paces for each workout may vary depending upon the length of each interval or the number of intervals in the workout, but all the intervals in Run #1 should be run at the same pace, all the intervals in #2 should be run at the same pace, and same for #3.

***If you do the Saturday morning MetCon on March 15, use it as Run #1 and only do the other two runs the week of March 16.  (That’s a hint - thank Coach Rachel)

EXPERIENCED GROUP:

Run #1:

  • Warm-up: 10min easy run
  • Workout: 2 x 400m w/ 400m of walk/jog in-between
  • Cool-down: 10min easy run

Run #2:

  • Warm-up: 1 mile easy run
  • Workout: 1 mile SHORT TEMPO run
  • Cool-down: 1 mile easy run

Run #3:

  • 3 miles LONG TEMPO run with integrated warm-up/cool-down (work up to LONG TEMPO pace over at least 5min and use at least the last 5min of your run to cool-down, however NO WALKING)


***If you don’t have the book Coach Hill suggested, utilize the first page at this link to calculate your tempo paces for each runhttp://tampatriteam.files.wordpress.com/2009/02/furman-1st-5k-program.pdf

If you do not have a previous 5k time, but still want to follow the Intermediate program, use your 1 mile time x3 + 2min.  Let me know if you have questions.

***We know this question will come up, so YES, if you too do the Saturday morning MetCon on March 15, use it as Run #1 and only do the other two runs the week of March 16.  (Again, that’s a hint - and again, thank Coach Rachel)

If these look relatively easy to you, THEY SHOULD!  This is a progressive program and we are cross-training as well as running. I want everyone to be able to stick to the workouts for the entire program.  There are a select few of you who may feel that the “Experienced” program is still not a tough enough challenge - I urge you to stick with the program until you are running 3+ miles at a 7:00min/mile pace or faster.  If this is the case, or you are looking to prep for a longer race, I can talk with you on an individual basis.  However, I think the majority of you will fit very well in these provided programs.

We are super excited to kick this off!  Rock-n-roll your way through these workouts and post questions, comments, or gripes accordingly!