New to Hyrox: Please help a non runner
I started Hyrox training last month in prep for my first race- Hyrox NYC solo race on June 1st.
I completed my first Hyrox full race simulation at a local F45 Studio yesterday (where I’m doing my Hyrox classes 2x a week).
I did the sim as a double for practice and it took us 2 hours. I’m sure we would have finished faster if I could have kept up with my partner’s running pace.
I could only jog the first three runs and then I did speed walk/jog intervals.
I’m wondering if anyone has any advice on improving with the runs/jogs in just 7 weeks.
It appears a Couch to 5K program may be too slow of a training plan for me at this point. However, I don’t want to go too fast and injure myself. I have a history of getting shin splits with running (but that was 20 years ago in high school when I did rowing).
My first run practice was a week ago: I went to a local track and did 3 intervals of .6 miles runs, with about .15 mile walks in between (see picture). My “runs” (aka jogs) took about 9 min 30 secs. (The last interval was me walking home from the track as a cool down for about 3/4 of a mile)
I’m wondering if I should just keep doing these type of intervals while increasing them each run to build my run capacity to 8 intervals of 1000m.
Thoughts?
***
FYI: My ultimate goal is just to finish my first Hyrox, but I would love to complete my solo race in 2 hours.