CrossFit Discussion Board

CrossFit Discussion Board (http://board.crossfit.com/index.php)
-   Competitions (http://board.crossfit.com/forumdisplay.php?f=9)
-   -   Training to better my time in a 10K? Any suggestions? (http://board.crossfit.com/showthread.php?t=34813)

Kerrie Napoli 07-24-2008 05:02 AM

Training to better my time in a 10K? Any suggestions?
 
I have done a 10K only twice and my last time was 65 minutes. I crossfit and cycle but not the greatest runner. I would love to beat my time by at least ten minutes. I've checked out the crossfit endurance page but got really confused.
I am only five weeks away... I have been crossfitting for about eight months....

Shane Skowron 07-24-2008 02:15 PM

Re: Training to better my time in a 10K? Any suggestions?
 
Well you should figure out how to do the CFE then.


Do the regular CF WOD 4-6 times per week. In addition to that, do 2-3 CFE workouts per week, one of which should be an extended tempo run and the other two which should be interval/sprint training. Do the running WOD only from the CFE site, and when there is a choice of WODs pick the "SC" for short course because you want to compete at a distance that will last under one hour.

Five weeks isn't much time to drop 10 minutes off a 10K, but it could be possible. Good luck.

George Mounce 07-24-2008 03:10 PM

Re: Training to better my time in a 10K? Any suggestions?
 
Kerrie, I'm training specifically for flying endurance so I incorporate the CFE workouts on the 2nd or 3rd day along with the main site WOD of each 3 day cycle. Right now I'm doing 2, but once I'm done with my initial training here in Texas, I'm going to ramp up to 4 CFE workouts per week - unless the burpee challenge kills me first!

Ted Apollo 07-24-2008 03:12 PM

Re: Training to better my time in a 10K? Any suggestions?
 
Quote:

Originally Posted by Kerrie Napoli (Post 357361)
I have done a 10K only twice and my last time was 65 minutes. I crossfit and cycle but not the greatest runner. I would love to beat my time by at least ten minutes. I've checked out the crossfit endurance page but got really confused.
I am only five weeks away... I have been crossfitting for about eight months....

check out the info on the pose running technique. there are some examples and i think an article is in the crossfit journal. i am still trying to figure it out myself.

good luck

George Mounce 07-24-2008 03:15 PM

Re: Training to better my time in a 10K? Any suggestions?
 
For running (wfs) www.posetech.com is a great place to start.

I'd also suggest (wfs) Running Injury Free by Gordon Pirie.


All times are GMT -7. The time now is 06:03 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.