Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
1 Mile Run Workout
2x 200m at RPE8
400m at RPE5
2x 300m at RPE8
400m at RPE5
2x 200m at RPE8
*Rest 60 seconds between all reps.
*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 10 Workout Overview: youtube.com/watch?v=Kt8hv4GnUUE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=3
Cool Down
400m walk