Sub 4 min 1500 with purely crossfit endurance training

If you lose 20 lbs and stay in your current shape, then you will be at least 30 seconds faster.

I would have to completely agree with you. You may not even have to lose that much weight though. If you stay at 200, you will retain muscle, which will help you with your start and you kick for the last half of the race

I would say you only need to drop your weight to 190 because you're pretty tall. It is not worth losing your functional fitness just to be good at only one activity like running. Also, I am 5'9", 210 and I dropped my 1500 from 6:30 to 5:40 just using the Crossfit Endurance WODs so I could see you making the equivalent drop 4:40 to even about 3:50.

Losing weight does not mean losing muscle

Once you hit sub 4 it might be worth doing the running specific training to get sub 3:30. When I first got my Fran time sub 4 it was just from general Crossfit training and a Paleo diet. However when I pushed my Fran to under 3:22 it was with a lot of Thrusters and kipping practice. To get to sub 4 I would stick to some of the harder WODs like the "girls" and Hero WODs.

So I got to a pretty elite level based on Brian Mackenzie's training program if you haven't heard of him. He puts stuff on a pretty scientific level but you don't have to follow along because he is basically a rocket scientist because he will just give you the exact workouts to do. Anyway using his stuff and watching his videos he helped me get to sub 3 in the marathon. There are a lot of stuff you can learn from him, like you really need to taper and lay off the Olympic lifts at least three days before a marathon.

Oh yeah here is an idea of the stuff he teaches.

It doesn't matter whether you are 180 or 250, as long as that is LEAN mass. Carrying extra fat will only slow you down, but extra muscle will help you with the speed needed to run a sub 4:00.

Wow, the same dude posted under like six different names.

I'm sure Kiprop, etc. could run a sub-4 1500 with crossfit... but I think they prefer to run sub-3:30 without...

I have seen significant improvements in 1500 times from xfit style training, but must people are still running higher mileage. Doing this at 180# and only 3mpw will be a challenge. Let us know your progress!

0/10

Try putting on a 40lb vest while you do your 3 miles per week. Then you won't even need to do the X-Fit training as long as you do everything at sub 4:00 1500m pace.

i've run 4:05. think i could run 3:15 with xfit?

Xfit 4 life wrote:

I would say you only need to drop your weight to 190 because you're pretty tall. It is not worth losing your functional fitness just to be good at only one activity like running. Also, I am 5'9", 210 and I dropped my 1500 from 6:30 to 5:40 just using the Crossfit Endurance WODs so I could see you making the equivalent drop 4:40 to even about 3:50.

Sub 3 Marathon! wrote:

So I got to a pretty elite level based on Brian Mackenzie's training program if you haven't heard of him. He puts stuff on a pretty scientific level but you don't have to follow along because he is basically a rocket scientist because he will just give you the exact workouts to do. Anyway using his stuff and watching his videos he helped me get to sub 3 in the marathon. There are a lot of stuff you can learn from him, like you really need to taper and lay off the Olympic lifts at least three days before a marathon.

No, no one here has ever heard of this rocket scientist.

OK I will probably get ridiculed here again for saying it, but my converted backpack running time (although 5K) would probably be worth sub 4.

Which is pretty cool considering I don't really run nowadays (except sprinting) in order to get even more JACKED.

Xfit_guy_the_real_1 wrote:

OK I will probably get ridiculed here again for saying it, but my converted backpack running time (although 5K) would probably be worth sub 4.

Which is pretty cool considering I don't really run nowadays (except sprinting) in order to get even more JACKED.

You are the best LRC troll. Keep it up!!!

You'll have no trouble doing it if you start out as a 3:30 runner.

What Crossfitter's seem to fail to realize is that all their exercises involve doing an activity that slowly degenerates in speed and then starts to have short pauses inserted to rest.

Racing is just not like that.

You can "sprint" a lap in 64 and then there will be a gasping pause for 100m followed by a brief surge and then a repeat of the pause, sprint scenario.

Even at their peak of fitness none of the exercises can be completed in a manner that begins to resemble a well run race.