Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
5 Sets:
200m Fast Pace
100m Walk in 1 Min
100m Easy Pace
100m Sprint
100m Walk in 1 Min
No additional rest between reps or sets.
Details: I tested this workout yesterday. My target in the fast 200s was 36-37sec and my sprint 100s were 17sec. Warm-up with a 400m easy jog, leg swings, ankle rotations, and dynamic drills. Prior to starting the workout, run another easy 400m with some short accelerations (5 steps). Lastly, it is important to prepare the muscles for the speed you plan on targeting in your 200m fast pace intervals as well as your 100m sprint intervals. To prepare my muscles for these speed targets, I performed the following stride outs after finishing my initial warm-up:
4 Sets
30m Acceleration
30m Sprint Zone (Maintain Speed)
30m Decelerate
Full Recovery (2-3 Min Easy Walk/Jog) between sets.
The targeted intensity for set 1 is 95%, set 2 & 3 is 98% and set 4 is 100% of maximum speed by the time you reach the beginning of the sprint zone. Focus on staying light on your feet (pretend you’re running barefoot on hot asphalt) during the sprint.
Rich Froning Estimated Paces:
*Run Paces per 100m
Sprint: 13-15sec/100m
Fast: 21.0-22.4sec/100m
Easy: 30sec/100m
Fast Walk: 45sec/100m
Slow Walk: 75sec/100m
cool down
2 minute easy bike
2 minute walk