Engine (Run) path

Block 2

Overview

Goal 

To develop the efficiency of fast running paces 

Test

Distance on session 1 which will be retested on session 12

Each session has an explanation video, ensure you watch it to pick up important instructions, cues and scales.

Session 1

 

Test session

For distance

5:00 Run

1:00 Rest

4:00 Run

1:00 Rest

3:00 Run

1:00 Rest

2:00 Run

1:00 Rest

1:00 Run

Session 2

 

5 Rounds

3:00 Easy Pace

2:00 Moderate Pace

1:00 Walk 

Session 3

 

5:00 Run Out

1:00 Rest

5:00 Run Back

1:00 Rest

4:00 Run Out

1:00 Rest

4:00 Run Back

1:00 Rest

3:00 Run Out

1:00 Rest

3:00 Back

Session 4

 

A. 

Every 7:00 x 5 

1km Run 

Aim to increase pace each set 

Session 5

 

A. Hill sprints

8 Sets

:30 Hill run/sprint

1:30 Walk down recovery 

Session 6

 

A. 20:00 AMRAP

Set out 3 points (making a triangle) with equal distance between each point. 

For 20:00 complete as many rounds/laps as possible of 

Sprint A to B, Jog B to C, Walk C to A 

Notes: Check the video for diagram 

Session 7

 

10-8-6-4-2 minute run

(2:00 Rest between sets)

Aim to increase pace each set

Session 8

 

10 x 400m Run

(1:00 walking rest)

or 

10 x 2:00 Run

(1:00 walking rest)

Session 9

 

Run 

5:00 RPE 5

1:00 RPE 9

4:00 RPE 5

2:00 RPE 9

3:00 RPE 5

3:00 RPE 9

2:00 RPE 5

4:00 RPE 9

1:00 RPE 5

5:00 RPE 9

RPE = Rated perceived exertion  

5 = easy effort

9 = hard effort

Session 10

 

5 Sets

3:00 Hard 8/9 RPE

1:00 Walk 

Session 11

 

2 Sets

15:00 Easy 4-6 RPE

(3:00 Rest)

Session 12

 

Re-test session 1

For distance

5:00 Run

1:00 Rest

4:00 Run

1:00 Rest

3:00 Run

1:00 Rest

2:00 Run

1:00 Rest

1:00 Run

FIND US 

CrossFit Panic

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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