Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Distance)
3,000m Run Program – Week 2 Day 2
30 Min at RPE3 &/or HR at 180-Age
Every 4-minutes perform:
10 Steps Acceleration to RPE8
50m “”Float”” (Settle anxiety) but hold speed.
Gradual slowing back to 30 Min pace.
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Total: 30 Min
Workout Notes:
Walk once HR goes +5 above 180-age target.
Re-start running once HR goes -5 below target.
No walking during 30 step surges
3,000m Run Program vieo Overview with Hinshaw
Hinshaw walks us through the purpose and goal of this awesome program!
cool down
400m walk