Freedom Endurance is for the athlete that wants to optimize their aerobic capacity. The program is comprised primarily of running, but will also include, rowing, assault biking, and even using the ski erg. [Almost] All the interval workouts have individually prescribed pace ranges that are based on your current performance data. The goal is to efficiently develop your speed, stamina, and endurance.
Below is a warm-up from Chris Hinshaw, CrossFit Endurance Coach. It is an absolutely fantastic tool in prepping for each session that includes running. Follow along and utilize it!