Crossfit Lillington – Mayhem Affiliate – Running
RUN CYCLE DETAILS (No Measure)
RUN CYCLE DETAILS: 5 MILE RUN CYCLE
For this track, you’ll see Running programmed on Mondays and Fridays, with Spin on Wednesdays as an optional extra cardio piece.
Run Cycle Details: This 12-week cycle is designed to help athletes PR their 5-mile run. Throughout the cycle, we’ll focus on three key training intensities:
* Easy Pace (RPE 2–3), where athletes can comfortably hold a conversation
* Lactate Threshold (RPE 5–6), the fastest pace they can sustain for approximately 30–60 minutes
* VO₂ Max (RPE 8), high-intensity efforts designed to improve aerobic power. Can be sustained for 6-9 minutes.
These three training intensities will work together to build endurance, improve speed, and help athletes run faster. After the 12-week build-up, athletes will complete a 5-mile time trial in Week 13 to test their progress.
Cycle dates: October 19th through January 17th. If interested, we recommend finding a 5-mile race or planning a 5-mile time trial the week of January 11th to put your training to the test!
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 (Distance)
2 Miles at RPE2-3
-Rest 2 Min-
5 Sets
800m at RPE3
20 Sec Surge at RPE8
*No rest between reps or sets.
(Score is Total Distance)
Cool Down
400m Walk