Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Workout
1,000m at RPE3
500m at RPE5
-Rest 4 Min-
800m at RPE3
400m at RPE5
-Rest 4 Min-
600m at RPE3
300m at RPE5
-Rest 4 Min-
400m at RPE3
200m at RPE5
*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
Metcon (Time)
10k Run Workout
1,000m at RPE
500m at RPE6
-Rest 5 Min-
1000m at RPE3
400m at RPE6
-Rest 5 Min-
1000m at RPE3
300m at RPE6
-Rest 5 Min-
1000m at RPE3
200m at RPE6
*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