The Endurance Team loves to compete together!

Endurance Team loves to compete together!

**Note** An informational meeting about Summer Endurance will be held at Printer’s Row Saturday June 21st at 10 AM. Come with all your questions about the program. No workout will be held. If you cannot make the meeting and still wish to participate, email Coach Rachel. Read below for all the information about this season’s endurance program. 


Want to improve your running stamina, technique, and conditioning? Training for the marathon/half marathon/triathalon? Are you looking to take your fitness to new heights? Then look no further than The Foundry’s Summer Endurance Program!


Starting the week of June 23rd, we will kick off our 16-week summer endurance training program leading up until the Chicago marathon (October 12th). The program will comprehensively prepare you for the marathon, any other long distance running event, or may also be taken in four-week increments for the more casual enthusiast.


What does the training entail?

CrossFit Endurance mandatory coached sessions will be held on Saturday mornings at 10 AM. An additional two workouts will be completed during the week on the participants’ own time

Along with these three endurance days, you will complete three-four Crossfit WoDs (classes) per week. An example week looks like this but it is subject to your individual availability:


RestCF WoDEndurance Time Trail/Tempo RunCF WoDEndurance Long Interval RunsCF WoDCOACHED: CF Short Interval Runs @10 AM



The Time Trial/Tempo run is a longer based distance that will progressively increase as the weeks go on. This run is done during the week on your own time but participants are encouraged to go for runs together.


The Long Interval Runs are also done on the participant’s own time. These runs may be done at The Foundry or local running tracks.


The coached Short Interval class will be held at The Foundry Printer’s Row location. We will go over drills and technique before running the intervals at the gym.


Let's get better together this summer!

Lots of fun ahead in this season’s endurance program!

What level of commitment is required for the endurance program?

To get the most out of this program, all three endurance workouts and three-four WoDs are recommended per week. A bare minimum to remain in the program is at least 2 endurance classes and 3 WoDs in one week.


There will be a sign-up that will be necessary to enroll in the program. Athletes may decide to sign up for all 16 weeks or sign up for individual 4-week sessions.


Do I have to be training for a specific race or be at a certain fitness level?

The answer is no, you do not have to have a specific race as a goal or have a certain mile time. If you want to improve your aerobic capacity, your fitness, and push yourself, this program is right for you. We will prepare you for longer runs and there is a lot of individuality to this program, so do not be intimidated! Whatever your current level, your running will improve significantly during the program.


How will this program help me be a better runner? Why don’t I just run 20 miles each week?

The short story is that running only long distances is not proven to better prepare you for a marathon or improve your endurance. Interval training, combined with improving running skill has been demonstrated to match or exceed the results obtained through running only long distances, with less stress on the body.

We will perform running drills to improve your efficiency and educate you on the philosophy behind this method as the season progresses.


So other than becoming a better runner what’s in it for me?

  • This is a free opportunity to all Foundry members to greatly improve your running and endurance capabilities
  • We will track your progress over the program. Everyone’s scores will be accessible on a shared Google Doc along with personal records!
  • Program is scalable to different fitness levels
  • Information about shoes, nutrition, recovery, and supplements
  • Drills and technique to improve skill
  • Social Events at the end of each session
  • Motivation and encouragement


What are the requirements to begin the program?

Sign-up for the full 16-week session or a 4-week block (more info to come about how to join after the start)
• Stopwatch to relay your times so we can track them
• Running rain gear
• Open mind, strong work ethic, and good attitude


Where can I see the workouts?

Every week we will post the workouts for the week on the Google Doc and there will be a weekly email to all participants.


Do I have to take a rest day?

You should take a minimum of one full rest day per week. If you decide to complete both a regular WoD and an endurance WoD in the same day, make sure to take at least three hours rest in between.


Will we only be running?

The program focuses on running and running mechanics. If it rains, we may transfer inside to the rowing machines (but also be prepared to run in the rain.) Crossfit Endurance can be applied to biking, rowing, and swimming so multi-sport endurance athletes are encouraged to ask how to apply this to swimming, cycling, or rowing.


If I can’t make an Endurance class one week can I do the run on my own?

Yes, but you will be expected to enter your results into the shared Google doc. Of course, the best results will come through doing drills and workouts with the Foundry community and coaches. Check out the app that tracks your distances using a smart phone.


Who is coaching this program?

Coach Brad and Coach Rachel will be programming the workouts. Coach Rachel will be leading the Endurance classes. Coach John will also be participating in the program.


How do I sign up?

A sign-up sheet will be available next to the whiteboard.


More questions? Please contact Rachel at rachel@thefoundrychicago.com or come in and talk to any of the coaches at the gym.


Some links for more information:



**Note** An informational meeting about Summer Endurance will be held at Printer’s Row Saturday June 21st at 10 AM. Come with all your questions about the program. No workout will be held. If you cannot make the meeting and still wish to participate, email Coach Rachel.