Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Workout
10 Min at Zone 2 (or RPE3)
-Rest 1 Min-
1600m at RPE5,
-Rest 4 Min-
2 Sets
400m at RPE5
-2 Min Rest-
200m at RPE6
*Rest 2 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
Metcon (Time)
10k Run Workout
10 Min at Zone 2 (or RPE3)
-Rest 1 Min-
2000m at RPE6
-Rest 4 Min-
2 Sets
400m at RPE5
-2 Min Rest-
200m at RPE6
*Rest 2 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
Cool Down
400m walk