Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Workout
12 Min at Zone 2 (or RPE3)
-Rest 2 Min-
800m at RPE5
-Rest 90 Sec-
800m at RPE5
-Rest 1 Min-
400m at RPE5
-Rest 3 Min-
4 Sets
300m at RPE8
*1 minute rest between sets.
*Score meters from 12 minutes in notes.
*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
15 Min at Zone 2 (or RPE3)
-Rest 2 Min-
1000m at RPE6
-Rest 3 Min-
1000m at RPE6
-Rest 3 Min-
1000m at RPE6
-Rest 3 Min-
5 Sets
200m at RPE8
*45 seconds rest between sets.
*Score meters from 16 minutes in notes.
*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
Cool Down
400m walk