Minimalistic Running & High Intensity Training to Prepare for the Toughest Race in the Northwest, Race to Robie Creek

Much of the newest research on fitness and performance is geared toward high intensity training (HIT) or high intensity interval training (HIIT).  The research continues to suggest that it may be superior to other forms of training in maximizing fat loss while promoting muscle mass and improving VO2 max.  High intensity training optimizes hormonal function and regulation (if not done to the extreme) and can generally accelerate your performance.  It is also highly efficient time-wise.

This type of training goes hand in hand with new concepts in running, including running fewer miles and using HIIT in preparation for distance events, such as the half or full marathon or even iron man triathlon events.  CrossFit takes HIIT to the extreme while mixing in Olympic style weight lifting with other possible exercise activities to optimize fitness.

I decided to merge HIIT specific for running with my love of CrossFit.  I abandoned my old “traditional” methods of distance training to see how a merger of the two could prepare me for the toughest race in the Northwest, Race to Robie Creek.  Why so tough?  A half marathon distance with a 2,072 foot ascent and a 1,732 foot descent on a mostly gravel road!

Although I love to run, I’m not a particularly fast runner.  For an average half marathon, my finish time might range from 1 hour and 40 minutes to 1 hour and 50 minutes on a typical course with a few hills.  Race to Robie Creek is much different!  I wanted to see how I could prepare differently for a race like this.  Wish me luck!

I have attached a .pdf file of my training plan.  Download it now and see what you think!


I would love to hear from you.  Do you train with HIIT or do you run along with CrossFit?  Share your experience or leave a comment below.  Ask your physical therapy questions via e-mail at

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