We are excited to announce our new “Couch to 5k” program that will kick off May 1! Despite the name, this is for people at any running level, from those of you who LOVE running, to the novice. We will have different levels planned for each workout, just like we do in CrossFit classes. Many of us are still stuck at home, so we might as well set a goal and work toward it! This is a 6-week program that will culminate with a CF203 5k road race this summer!

I designed this program with my father, who was a decorated high school coach for 28 years. He has 5 New York State Cross Country titles under his belt and coached 50 All-State runners. One of his runners, and a former teammate of mine, even went on to represent the United States at the Olympics. He also has countless other track and field honors as well.

It’s funny, our view of CrossFit mirrors his view on coaching runners; quality over quantity, and variance. This running program will have it all, from “long” runs, to middle distance, to sprints and intervals. But it won’t include a killer amount of volume.

Participants will have workouts sent to them every week (2-3 running workouts per week) to be done on your own (at a track or road) in addition to your usual CrossFit workouts.

The program will start on the first full week of May, the 4th to 10th. The first week of workouts is below. Yes, we are easing you into things. Nothing crazy. The week will end with you doing a 1 mile time trial. We will use this time for specific pacing for future workouts. If you cannot run a continuous mile right now, no worries, contact me and we will set you up with another distance.

Please send Kirk a message if you are interested. Thanks!

Couch to 5K
WEEK 1:
WORKOUT 1
Level 3: Choose this option if you could handle a long run RIGHT NOW. You have been running semi consistently this spring and consider yourself a good runner.
20 minute run, 2 minute walk, 10 minute run. Pick up the pace on the second run if you are feeling good. It doesn’t matter how far you go.
-then some speed-
4 sets, 60 m “fast” run (not a sprint, but a fast run for YOU. Do this at a track, or on the road - telephone poles should be about 60 m apart.) Walk back as your rest after each effort.

Level 2: Choose this option if you haven’t been running consistently…..yet. After some Level 2 workouts to get your running legs back, maybe you will be ready for L3 at some point during the 6 weeks.
8 minute run, 2 minute walk, 7 minute run, 2 minute walk, 5 minute run. Pick up the pace on the last run if you are feeling good. Distance doesn’t matter.
-then some speed-
3 sets, 60 m “fast” run (not a sprint, but a fast run for YOU. Do this at a track, or on the road - telephone poles should be about 60 m apart.) Walk back as your rest after each effort.

Level 1: Choose this option if you haven’t been running yet and don’t have much experience. You are a beginner but want to challenge yourself to improve your running!
5 minute run, 2 minute walk, 5 minute run
-then some speed-
2 sets, 60 m “fast” run (not a sprint, but a fast run for YOU. Do this at a track, or on the road - telephone poles should be about 60 m apart.) Walk back as your rest after each effort.

WORKOUT 2
Same as workout 1. However, you can “move up” a group if you handled the first workout well. The L3 group can also do added work, listed below.

L3- run for 30 minutes unbroken if you are able, and do the speed work twice (8 sets)

WORKOUT 3
1 mile time trial
In upcoming weeks, we will need your mile time to give you specific paces for certain workouts. If you are unable to run a mile at this time, contact me and we will decide on a distance for you.