My 12 Weeks with Rich Froning

My 12 Weeks includes the first 24 running workouts Coach Hinshaw programmed for Rich Froning in Nov 2014.  The goal was to improve his endurance and, more specifically, to improve his 1-mile personal best time.   At the program's start on Nov 14, 2014, Rich had a 1-mile personal best of 6 minutes.  On Feb 3, 2015, at the program's end, Rich ran a 5:41 mile for a 19 second personal best improvement while his strength was hitting personal bests.

12 Weeks Journey


per week


sec 1 mi PR
Personalized Paces

Personalized workouts with training targets adapts to your progress to maximize performance gain

Email Diary

Bonus: Exact step-by-step workout instructions and interval paces that Rich received and followed

This program is designed for recreational and experienced runners. To achieve the full benefit from this program,
athletes should have 1-2 months of training experience and a 1-mile time of 15 minutes or faster prior to starting this training program.
Join the JOURNEY

Who Is Rich Froning?

Rich Froning Social Testimonial

Rich Froning was dubbed the Fittest Man in History after winning four back-to-back individual CrossFit Games championships.  When Rich retired from individual competition after the 2014 season, he continued his reign by captaining his affiliate’s team, CrossFit Mayhem Freedom, to five Affiliate Cup championships.

* 4x Individual Champion of the CrossFit Games
* 5x Team Champion of the CrossFit Games Affiliate Cup
* Owner of CrossFit Mayhem
* Owner of Mayhem Athlete program
* Owner of Froning & Friends Podcast

Aerobic Capacity: Running Fatigue Factor

It is important for you to understand that high-intensity training will develop your ability to deliver solid performances up to 2-3 minutes.  However, any inefficiencies within your aerobic energy system will begin restricting performances as you extend beyond 3-minutes.  The primary limiting factor is the ability to move and absorb oxygen.  Yes, speed is still critical to success.  However, to build capacity, nothing is more important than your ability to utilize oxygen.  

The success of any training program is dependent on your workout intensity. My workouts have prescribed pacing intensities for every interval distance.  This is how athletes develop a range of gears, intensity is controlled, internal pace setting learned, work capacity is increased, and performance gains are measured. Specialists' focus is on developing resistance to fatigue for their specific intensity.  In contrast, soccer players must develop their resistance to fatigue for a wide range of intensities.  The effectiveness of any training program must value the athletes' available exercise time.  The efficiency of any training program must target specific adaptations to maximize performance gains.  However, athletes are often uncertain which adaptations to prioritize with their available training time.

I use the formula from Pete Riegel to calculate the rate of slowing or fatigue factor between 400m (speed) and 1-mile (endurance).  An athlete’s ability to resist fatigue is determined by the rate at which your average speed decreases with distance and time.  The 400m distance is used because it's an anaerobic event and the 1-mile distance is used because it's an aerobic event.  It is the relationship between these two distances that defines your specific level of aerobic fitness.  For reference, anaerobically and aerobically balanced non-running specialists (or CrossFit athletes) typically have a fatigue factor of 21-22% between 400m and 1-mile.  

Do you need more low intensity, aerobic, endurance training or more high intensity, anaerobic, speed training?

As a result, I have developed specific targets that derive from a variation of the below formula from Pete Riegel.  Any fitness enthusiast can now use this formula to define their specific level of anaerobic versus aerobic fitness.

Slowing Coefficient: log(T1 / T2) / log(D1 / D2)
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance
It's All About The results

Concerned about losing your strength during My 12 Weeks?

Success in the 1-mile requires athletes to train at a range of intensities.  Why? The mile requires the development of every running muscle.  This program does not ignore any muscle group. For this reason, My 12 Weeks is a multi-paced training program that includes intervals at all critical paces ranging from walking to sprinting plus 34 additional training speeds.  This program will maximize the development of your running muscles that will be used in your final 1-mile race effort.
Take a Sneakpeak

Sample Workouts & Videos

Longest Workout

4 Sets:
1000m moderate, 1min rest,
400m moderate, 2min rest,
200m easy,
Rest 30 sec between sets
Total: 6400m (4-miles)

Shortest Workout

200m, 220m, 240m, 260m, 280m, 300m.
Full recovery between reps (3+min).
The speed in this workout gets progressively faster.  
The 200m will be at your 1-mile projected goal pace.
The 300m will be at 400m personal best pace.  
Final 300m at max effort.
Total: 1500m (or 0.9 mile)

Full Access Membership

My 12 Weeks with Rich Froning is available exclusively through Aerobic Capacity membership. Join the #aerobiccapacity family, gain knowledge and confidence of your aerobic fitness

What's Included

5 programs driven by your unique fatigue factors


Access to private coaching videos from Chris Hinshaw


Access to 500+ unique workouts and growing


Join exclusive private community over 5500+ members


Keep up with latest training tips and programmings


Early access to preview release of program / system


Gain knowledge and confidence of your aerobic fitness



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See FAQ on how to get group & military discounts


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We do offer permanent military discount to both active military AND former members of the U.S. Armed Forces. To qualify, please provide one of the following:

  • Picture of your current or expired military identification or DD214
  • Email us ( from your .mil email address
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If you are interested in licensing the programming for you gym, please fill out this form and we will contact you for more details.

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We accept all major credit cards whether you are in the US or outside the US. Sometimes, the card has restrictions and will be declined if the transaction is out of ordinary or suspicious. You need to call your credit card company to have the restrictions removed and and try to purchase again.

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Yes and No. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and training is required to participate. However, you do need to be in good health and should always seek clearance with a doctor before starting any exercise activity.

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Declines can happen for a variety of reasons. When a charge is submitted to the customer’s bank, they have automated systems that determine whether or not to accept the charge. These systems take various signals into account, such as your customer’s spending habits, account balance, and card information like the expiration date and CVC.

Since these signals are constantly changing, a previously successful card might be declined in the future. Even if all of the card information is correct, and you previously had a successful payment, a future charge can still be declined by a bank’s overzealous fraud systems.

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Most often when we see Credit Card errors it is a result of one of two things.

Our merchant service provider recommends the following:

“If all of the card information seems correct, it is best to have the customer contact his or her bank, inquire for more information, and ask for future charges to be accepted.”

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We currently only have half marathon program included in the membership, marathon program should be available soon!

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Getting you the results is our top priority. Since all of our programs have a minimum of 3 months in duration, we are asking a minimum of 3 months commitment! Depending on your starting situation, first results can be expected after 2 to 3 months of consistent training and proper recovery.

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Not at this time. What is unique about the training system is it personalizes your pacing based on your fatigue factor, so we can provide an effective and affordable solution to help you achieve your goal. This system is what he uses to get his athletes ready for the games.

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Currently the program is programmed in running only. However, we do have advice on how to translate the pacing into different modalities.

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Our system automatically bills our subscribers depending on their billing cycle. If by any chance the charge fails, our system automatically retries after one day. If our system fails again, it will automatically retry after 3 days. After 3 failed attempts, your account will be closed due to failed payment.

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We offer a 20% off group discount for a group of 5 or more. Please send all of the group members' emails and names when they are ready to sign up to

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To get quick answers on technical questions, you can find them at You are a paying customer, so you can utilize the intra-platform email for a follow-up answer. Access support via the top right message icon on the homepage after you log in.

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Aerobic Capacity Training System is a subscription service with 3 different commitments:

  • Monthly at a higher per month fee basis.  
  • Biannual, with a cheaper per month net cost, billed up front and then every 6 months.  
  • Annual, with the biggest savings, billed upfront, recurring on the next year’s billing date.
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We do have ability to pause your membership. You will be able to pause anytime up to 6 weeks via Manage Subscription menu option. Feel free to reach out to us if you need to extend beyond that period.

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We are evaluating your progress on a weekly basis. The programmed workouts must be completed within a week period to move forward to the following week. The Aerobic Capacity program is a weekly progression that must be followed to maximize the results.

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This program is designed to be combined with your existing CrossFit training. There are 2 weekly workouts that have been proven to develop substantial performance gains in the everyday athlete up to the CrossFit Games Champion. By default, you will be enrolled into "Running: Develop Your Engine & Stamina" to start. It’s designed to build up your resistance to fatigue and provides personalized run pacing goals after baseline runs are inputted. Once you have the foundation, you can use the add on, "General Endurance and General Speed", to build up the volume (be able to run longer).

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Here are the download links

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Android -

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Chris uses the same assessment and programming method for every athlete he coaches. It should be regarded that while Chris has had enormous success with CrossFit Games athletes, he has had the same success with other athlete types throughout his 30+ years of experience.

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All workouts in our system will be personalized based on your latest performance testing data. This is why we built the training system - To bring his meticulously crafted methodology to the masses.

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None of the elite or recreational athletes have experienced any reduction in their max lifts. In fact, every athlete has continued to set new personal records. In many cases, those PR's occur on the same day a workout is performed. For example, Rich Froning, after winning the CrossFit Games 4x, set PR's in his vertical jump, back squat, deadlift and clean during his first 16 weeks of programming. Another example, Camille Leblanc-Bazinet started working with Chris in June 2013. Almost one year after winning the 2014 CrossFit Games, Camille performed a 6800m track workout; 3 hours later she hit a personal record in her snatch at 200lbs. Lastly, Mat Fraser ran 3x(3x600m) in 2:15 with 40-second rest between reps and 4 minutes rest between rounds; 3 hours later he hit a personal record with his clean at 375lbs. Three months later, Mat won his first of five CrossFit Games while working with Chris.