Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
1 Mile Run Workout
1,600m at RPE3
-Rest 1 Min-
2x (400m at RPE8, 90 Sec Rest)
1,200m at RPE3
-Rest 1 Min-
2x (300m at RPE8, 75 Sec Rest)
800m at RPE3
-Rest 1 Min-
2x (200m at RPE8, 60 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 7 Overview Video: youtube.com/watch?v=XEQEE9o2YnQ&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=6
Cool Down
400m walk