Wednesday, February 11, 2015


Back in the beginning when I was sorting out my endurance training methodology for CrossFit athletes.

Foothill Community College Track

Wednesday, Feb-11, 5:30 to 7:00pm

Intermediate & Long Distance Workout
100m, 10sec rest, 300m, 3min rest
200m, 20sec rest, 300m, 3min rest
300m, 30sec rest, 300m, 3min rest
400m, 40sec rest, 300m, 3min rest
500m, 50sec rest, 300m, 3min rest
600m, 60sec rest, 300m, 3min rest
Total:  3900m

Workout Details:  The intensity and anxiety of this workout builds all the way to the very end.  That final 600/300 is the core of this workout.  This workout has 2 goals.  The first goal is to target a perceived exertion intensity of 90-92% during all the opening round intervals.   This means that your 100m to 600m intervals need to have a PE of 90-92%.  The second goal is to hit the same time for every round ending 300m interval.  You can pick the pace but your coach reserve the right to make some final adjustments - just in case...  :)


  1. Woof! I did the 300's at mile pace and all other efforts sub mile pace (slowing from 100 to 600) which worked out pretty well. Those 3 minute rests kept feeling shorter and shorter! Great workout, Chris!

    1. Thanks Kirk. Love this feedback. Stay in touch!!