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

[Kerrie Napoli]

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]

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]

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]

Originally Posted by Kerrie Napoli

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]

For running (wfs) www.posetech.com is a great place to start.

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