Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Distance)
Run “Aerobic” (aka Long) Workouts
9 Min Easy
2 Min Walk
2 Min Fast (1-Mile)
2 Min Walk
7 Min Easy
2 Min Walk
80 Sec Faster
2 Min Walk
5 Min Easy
2 Min Walk
40 Sec Fastest
2 Min Walk
Total: 38 Min
Details: The fast pace interval should be equal or faster than your 1-mile max effort pace. The faster interval must be faster than the fast and the fastest is…, a sprint!”
Rich Froning Estimated Paces:
*Run Paces per 100m
Fastest: 16.2-17.3sec/100m
Faster: 18.2-19.2sec/100m
Fast: 21.0-22.4sec/100m
Easy: 30sec/100m
Fast Walk: 45sec/100m
Slow Walk: 75sec/100m
cool down
2 minute easy bike
2 minute walk