Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
Warm-Up:
1-Mile (or 8 Min) at RPE3
-Rest 2 Min-
400m at RPE6
Walk 100m
300m at RPE8
-Rest 3 Min-
2 Sets
50m Controlled Sprint at RPE9***
Walk 50m (or 30 Sec)
100m Controlled Sprint at RPE9***
*Full recovery (~5 Min) after each set.
Test: 200m at Max “”Race”” Effort
(Record Time)
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Total: 3100m + 200m Walk
Workout Notes:
Record 200m time.
Results will only have value if the test distance is accurate. In addition, the test course must be similar to other test courses in this progression (e.g., if you did your 12min test on an AirRuner than do all tests on an AirRunner or if you did your 12min test on the track then do all tests on the track). The test should be done on flat pavement, trail or open road (if done outside). Ideally, the test is not performed on an out & back course.
My Personalized Run Paces Link!
Use this link to find Your EXACT paces for each RPE and run workout in this progression based off of your initial 12 minute max meter test!
3,000m Run Program vieo Overview with Hinshaw
Hinshaw walks us through the purpose and goal of this awesome program!
cool down
400m walk