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Try this out. Sharing an active recovery WOD I did last week.

3 x 1mile (1.6km) with increasing pace between 65 - 85% max heart rate 

My timings: 8:00min 2) 7:30min 3)6:45min

Even though i do not run much, It's amazing how CrossFit has helped improve my run timings. Running everyday doesn't make you "fit", it only makes you better at running. However, performing weightlifting, powerlifting, gymnastics, runs, rows, swim, in a constantly varied manner, makes you fit. As a forefoot runner, I thoroughly enjoy running in these Innov 8 shoes. Never land on your heels when you run, ideally when u walk as well.

- Coach Ian

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