We’ve been very excited about the response to the Southern Tour Ultra Relay. As such we’re adding a 3x week program onto sugarwod that will serve as specific run prep for those of you that want to make training for this event a priority (and of course, if you’re just jumping on board for the fun of it, and not interested in specialized training, no problem).
Nick M. has been doing a fair amount of run training as he plans to run 50K solo, and has done a decent amount of distance work in his pre-CrossFit military life. He was kind enough to set up and share his program.
This program depends on accurately judging your running intensity at any given time. This is referred to as your Rating of Perceived Exertion (RPE) . There are tons of RPE interpretations, but we’ve developed one all our own!! Here’s a CrossFit Specific RPE Gauge.
1- I’m awake but not even moving.
2- I’m walking slowly, with my toddler or elderly relative.
3- I’m moving with focus and determination, but this is not hard.
4- I am aware of the beginnings of distress.
5- This reminds me of my old health club days in BodyAttack or on the eliptical.
6- I am distressed and questioning my life choices. I want this to end sooner vs later.
7- This is Bullsh*t. I hate wallballs. This is the first of 3 rounds?!?! I should’ve scaled more.
8- I am in extreme discomfort. But I CAN sustain my pace for a short while longer. I appear very distressed to any and all observers. I hate CrossFit.
9- I must stop immediately and lie down on the floor for a short while. I am not sure what 2+2 equals. After I recover I could continue if I must.
10- All of 9, plus nausea and flashing lights, real or imagined. I am done for the day. I cannot continue. I may never come back.
Nick Has suggested and EVEN simpler RPE based on how long you can speak.
9/10- Single word-“Shit/FML/Help”
7/8 – 5-7 word sentence
6/7 – 2-3 sentence abilty
5/6 – Moderate conversation
4 – Ability to run and drink beer at the same time
There are 3 workouts each week(On SugarWOD they are penciled in for Wed, Fri and Sunday), each has a different focus.
Day 1 – VO2 Max day. Here your intensities are highest. For simplicities sake you have two options: 1) do the Wednesday CrossFit Workout. It is most often a short burst, high intensity interval scheme that will dovetail beautifully with your running, and quite possibly give your legs a break while still challenging your lungs. 2) Keep the work/rest ratio’s from the CrossFit wod, but run instead of the action we’re doing. So if we are rowing for 2 minutes, then resting for 4 minutes x 5 rounds, you could run for 2 and rest for 4, if that suits you better. Your RPE’s at the end of each interval should be solid 9’s. PAINFUL and unsustainable.
Day 2- Lactate Threshold Training. Here you will operate for longer periods at medium-high intensities. You will accumulate a given amount of total mileage, within which will be a progressivley increasing dose of harder work. For example, the first week’s lactate day looks like this: 1/2 mile Warmup RPE 3/4. 1/2 Mile Tempo/Lactate pace RPE 7 maybe 8 at the end. Uncomfortable but sustainaable. 1/2 Mile Recovery RPE 3/4 1/2 Mile Tempo/Lactate pace RPE 7 maybe 8 at the end. 1 Mile Recovery RPE 3/4 maybe up to a 5 at the end again. TOTAL MILEAGE: 3. the following week, the total mileage stays the same, but there’s 1 more tempo run thrown in.
Day 3- Long Slow DIstance. The name of the game on LSD day is Mileage and volume. Set a pace you can sustain and don’t stop. RPE remains a constant 5.
DAY 3 LSD will be a group run with a announced venue and start time, if you like running with a group. The other 2 days will be as you see fit.
I’m looking forward to seeing your progress over the next 9 or 10 weeks. Please grab an instructor for further info.