Mayhem Affiliate – Running – Wed, Apr 2

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Time)

5k Run Workout

8 Min at Zone 2 (or RPE3)

-Rest 30 Sec-

200m at RPE8

100m (In same time as 200m)

8 Min at Zone 2 (or RPE3)

-Rest 30 Sec-

300m at RPE8

150m (In same time as 300m)

8 Min at Zone 2 (or RPE3)

-Rest 30 Sec-

400m at RPE8

200m (In same time as 400m)

*Run Pace Calculator for your personalized paces below!

docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619

*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
How to Calculate Zone 2

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:

Minimum = RHR + .5(HRR)

Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)

RHR = 220 – 30 – 60 = 130

Zone 2 Range

Minimum = 60 +.5(130) = 60+65 = 125

Maximum = 60 +.75(130) = 60+97.5 = 157.5

Zone 2 Range = 125 bpm to 157.5 bpm

Metcon (Time)

10k Run Workout

2 Sets

8 Min at Zone 2 (or RPE3)

-Rest 30 Sec-

200m at RPE8,

100m (In same time as 200m)

8 Min at Zone 2 (or RPE3)

-Rest 30 Sec-

400m at RPE8,

200m (In same time as 400m)

*Rest 2 minutes between sets.

*Run Pace Calculator for your personalized paces below!

docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619

cool down

400m walk