"Running + CrossFit: Replacing Short Runs with Metcons."

The purpose of the shorter mid-week run is usually speed over endurance. By substituting an intense metcon for this run, you will receive the same metabolic training, plus you will usually get some plyometric and strength training as well which will translate to faster running.
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

Last week, we talked about how CrossFit can help you stay injury free as you get ready for that big running event. This week we will discuss how you can substitute one of your shorter mid-week runs with one of your Metcons (aka conditioning workout). 

The purpose of the shorter mid-week run is usually speed over endurance. By substituting an intense metcon for this run, you will receive the same metabolic training, plus you will usually get some plyometric and strength training as well which will translate to faster running. Not to mention, you will have the benefit of training with a group - being pushed by others in a group often translates into adaptations that are very hard to achieve when training by ourselves.

Make sure that only one of your two sessions each week has that higher intensity to ensure you are able to recover and still do your run training at the intensity you want. Gear your mind up to give your metcon everything you’ve got - approach it like you would a sprint.

Take time to consult your coaches on what workout might be best to get the intensity that you want. A twenty minute AMRAP is not the ideal workout for replacing sprint interval work! Make sure you check out the conclusion next week where we will show you how to put it all together!

- Coach Lea