Crossfit Lillington – Mayhem Affiliate – Running
RUN CYCLE DETAILS (No Measure)
For this track, you’ll see Running programmed on Mondays and Fridays and Spin on Wednesdays as an optional extra cardio piece.
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.
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.
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Workout – Running Day 1 (Time)
Warm-up: Hinshaw Warm-up
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2x 200m at RPE8
400m at RPE5
2x 300m at RPE8
400m at RPE5
2x 200m at RPE8
*Rest 60 seconds between all reps.
(Score is Total Time)
Cool Down
400m Walk