Aerobic Capacity is a training program run by Chris Hinshaw. Hinshaw has worked with so many of the top CrossFitters in the World including Froning, Fraser, Davidsdottir, Sigmundsdottir and so many more. He comes from the world of elite Ironman Triathlons and has a different perspective on training to get faster and how that training can translate to improvements in workouts that do not include running. His approach is to help the body to learn to process and rid itself of lactic acid quickly.
I have been doing these workouts for 14 weeks so far and today marked the day that I was supposed to test my 1 mile time. We went to the track near my house which is the same place that we tested the first time. I ran a 6:37 on this 200 m track 14 weeks ago and today I was able to comfortably run a 6:15. The training has definitely helped. I felt like I could have gone faster and saw lots of room for improvement. Last time I felt like I was simply redlining the whole race.
Overall, I am very happy with the improvement and have set a goal to hit 5:50 on or before Feb 1. I feel confident.