Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
1 Mile Run Workout
Warm-Up
10 Min at Zone 2 (or RPE3)
-Rest 1 Min-
2x (400m at RPE5, 100m Walk)
2x (200m at RPE6, 100m Walk)
-Rest 3 Min-
Main Workout
4 Sets
200m at RPE8
100m at RPE3
100m at RPE10
*Rest 4 minutes between sets.
*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 9 Workout Overview: youtube.com/watch?v=BOjHioKenx8&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=4
Cool Down
400m walk