Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
1 Mile Run Workout
3x (600m at RPE5, 60 Sec Rest)
-Rest 4 Min-
3x (200m at RPE8, 90 Sec Rest)
-Rest 4 Min-
3x (500m at RPE5, 60 Sec Rest)
-Rest 4 Min-
3x (200m at RPE8, 90 Sec Rest)
*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
Week 4 Overview Video: youtube.com/watch?v=O-J15Bhkze8&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=9
Cool Down
400m walk