Crossfit Lillington – Mayhem Affiliate – Running
RUN CYCLE DETAILS (No Measure)
Run Cycle Details: This 12 week cycle will consist of two days of running per week. Day one will focus on building your VO2 Max – your ability to move and use oxygen. We’re targeting your mile pace. For day two, athletes have a choice of targeting their 5K or 10K. This workout will focus on your maximum sustainable pace: your lactate threshold.
Cycle dates: July 20th through October 10th. If interested, we recommend finding a 5K or 10K around October 10th to participate in.
Note: Monday and Friday are the running days in this track. Wednesday is a bike/machine cardio day for those looking for extra cardio, and is unrelated to the running cycle.
RPE Explainer Chart: mayhemathletes.com/wp-content/uploads/2022/09/Hinshaw_RPEchart.pdf
WHAT IS RPE?
RPE (Rate of Perceived Exertion) is your guide for how hard an effort should feel, not just how fast you’re moving. On a scale of 0–10, match your intensity to the prescribed RPE, adjusting your pace based on how your body feels that day. Some days you’ll be able to push faster, while other days backing off is the right call. Trust the process, own your pacing, and remember: the goal is hitting the intended stimulus, not forcing a number. Consistently training at the right effort is what builds long-term fitness.
()
Workout – Running Day 1 (Time)
FOR TIME
1,200m at RPE5, 2 Min Rest
300m at RPE8, 90 Sec Rest
1000m at RPE5, 2 Min Rest
3x (200m at RPE8, 1 Min Rest)
800m at RPE5, 1 Min Rest
6x (100m at RPE8, 30 Sec Rest)
(Score is Total Time)
Cool Down
400m Walk