Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
3,000m Run Program – Week 8 Day 1
“Athlete “”Blow Out”” Workout
Warm-Up:
Athletes to use this workout to help optimize their unique warm-up protocol.
Test:
2 Sets
400m at Max Effort, 60 Sec Rest
800m at Max Effort, 90 Sec Rest
300m at Max Effort
*Rest 3 Min between sets.
Details:
Control your pace in the first 400m and 800m intervals.
Record the total accumulated time from BOTH 1500m sets.
DON’T include the rest between reps or sets in the recorded time.
Cool-Down:
12 Min Recovery Jog.
Keep heart rate below 180-age for entire 12 Min.
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Total: 3000m + 12 Min
Workout Notes:
Record the total accumulated time to complete BOTH 1500m sets.
DON’T include the rest b/t reps or sets in the recorded 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.
cool down
400m walk