7 CrossFit Running Workouts to Build a Better Engine

Use these CrossFit running workouts to become a better athlete. Running is an essential part of CrossFit, drop on your endurance training and you’ll have a gap in your fitness. Running improves endurance and thus, aids you to build a bigger engine and increase your VO2 max.


It can take many forms; from intense sprints to longer, steady runs, which will work on different systems within your body. Improving your endurance and cardiovascular ability through running will see you perform better in a broad range of workouts.

Source: Chris Hinshaw

These are seven running workouts you should try out.


A serious test of endurance, this WOD comes from Chris Hinshaw, endurance coach to Rich Froning, Katrin Davidsdottir and Mat Fraser, and it’s purely about running.

  • 200m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 1000m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 200m run at easy pace
  • 100m sprint

Total: 5900m

Make sure you focus your attention on the nine 100m sprints but keep your efforts to 98% to retain your form throughout the workout.


A mix of running and bodyweight moves, this workout will train both your aerobic and anaerobic power.

  • Five rounds of:
  • 800m run at moderate pace
  • 50 air squats
  • 50 sit-ups
  • 25 burpees
  • 800m as fast as you can
Chris Hinshaw and Katrin Davidsdottir running workoutsSource: Chris Hinshaw

Just make sure you warm up properly before it.


Running can take many forms and completing a 200m sprint can be entirely different to finishing a 5k. This WOD focuses on hard, fast running.

  • 4 rounds for time
  • 200 m run
  • 11 thrusters, 135 lbs
  • 200 m run
  • 11 push presses, 135 lbs
  • 200 m run
  • 11 bench presses, 135 lbs
Chris Hinshaw rich froning crossfit running

A workout like this can improve your recovery time and help you prepare quicker for the next rep in, for example, heavy EMOM workouts.


This workout focuses on your legs and on your legs only, tackle it with that in mind.

  • Five rounds of:
  • 15 Front Squats
  • 400-meter sprints
chris hinshaw and sara sigmundsdottir talking on the trackSource: Chris Hinshaw
A good coach knows how to encourage and support athletes of all levels.

Go as fast as you can and try to reduce your time next time you do it.

3 Unusual Stretches for Better Flexibility


Another workout designed to build your endurance and improve your aerobic capacity, the Wanderer WOD is one to be tackled with patience, as it probably includes more running than most WOD.

  • Three rounds of:
  • 600m, 60sec rest
  • 200m, 20sec rest
  • 500m, 50sec rest
  • 300m, 30sec rest
  • 400m
  • With 5 min rest between sets.

Total: 6000m

crossfit running workouts

To pace this workout, you should go 2-3 seconds per 100m slower than your 1-mile PR pace.

Choose an AMRAP

For example, imagine your 1-mile PR is 8 minutes, this means you are covering 100m in 30 seconds.

Therefore, your target pace for this workout should be 32-33 seconds per 100m.


In memory of deceased Navy Lieutenant Michael Murphy, 29, and because this was one of the lieutenant’s favourite workouts, Murph was created. The high number of reps sets this WOD apart from others.

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 body-weight squats
  • 1-mile run

For athletes who want to get serious with it, wear a weighted body armour vest whilst completing it.

Improve Your Energy Levels


Dedicated to Officer James Lowell Capoot, this is another Hero workout that doesn’t get any easier as you work your way down it. Capoot includes relatively longer runs and is a great way to train endurance.

  • For time:
  • 100 pushups
  • 800 m run
  • 75 pushups
  • 1200 m run
  • 50 pushups
  • 1600 m run
  • 25 pushups
  • 2000 m run

Try these Bodyweight Challenges

Learn More

Running is a popular form of cardiovascular exercise that offers a wide range of physical, mental, and emotional benefits. While it may not be the only way to achieve a healthy and fit life, running can be a valuable component of a well-rounded fitness routine. Here are some reasons why running is considered essential for a healthy and fit life:

  1. Cardiovascular Health: Running is an excellent aerobic exercise that challenges the cardiovascular system, improving heart health, and increasing lung capacity. Regular running can lower the risk of heart disease, stroke, and high blood pressure.
  2. Weight Management: Running is an effective calorie-burning activity that can contribute to weight loss and weight maintenance. It helps create a caloric deficit, which is important for managing body weight.
  3. Improved Fitness: Running increases cardiovascular endurance and overall fitness levels. Regular running can enhance your ability to perform other physical activities and daily tasks with greater ease.
  4. Bone Health: Weight-bearing activities like running help strengthen bones and reduce the risk of osteoporosis and fractures. The impact of running stimulates bone growth and density.
  5. Mental Health Benefits: Running releases endorphins, which are natural mood enhancers. It can help reduce stress, anxiety, and symptoms of depression. Running also provides an opportunity for mindfulness and stress relief.
  6. Increased Energy Levels: Engaging in regular running can boost energy levels and help combat feelings of fatigue and lethargy.
  7. Improved Sleep Quality: Regular physical activity, including running, can contribute to better sleep quality and help regulate sleep patterns.
  8. Enhanced Cognitive Function: Running has been shown to improve cognitive function, including memory, attention, and problem-solving skills. It may also have positive effects on brain health and aging.
  9. Social Interaction: Running clubs, group runs, and organized races offer opportunities for social interaction and a sense of community. Connecting with others who share similar fitness goals can be motivating and enjoyable.
  10. Goal Achievement: Setting and achieving running-related goals, such as completing a certain distance or improving your pace, can provide a sense of accomplishment and boost self-confidence.
  11. Convenience and Accessibility: Running requires minimal equipment and can be done virtually anywhere, making it a convenient and accessible form of exercise.
  12. Hormonal Balance: Running can help regulate hormonal balance and improve insulin sensitivity, reducing the risk of type 2 diabetes.
  13. Longevity: Regular runners tend to have a lower risk of chronic diseases and a longer life expectancy compared to sedentary individuals.

It’s important to note that while running offers numerous benefits, it may not be suitable for everyone due to individual preferences, health conditions, or physical limitations. If you’re new to running or have any underlying health concerns, it’s a good idea to consult with a healthcare provider before starting a running program. Additionally, it’s essential to start gradually, use proper footwear, and pay attention to your body’s signals to prevent injury and ensure a safe and enjoyable running experience.

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Source link: https://www.boxrox.com/7-crossfit-running-workouts-to-build-a-better-engine-updated/ by Caro Kyllmann at www.boxrox.com