CrossFit 190 – Running Club

Metcon (Time)

5k training:

35 min tempo run

Begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden.

10k training:

9x 400m Run (5k pace)

Run 400 meters at pace, then recover by jogging and/or walking 400 meters.

Half Marathon training:

5 Mile Pace Run

The pace you hope to run in your goal half marathon. If you’re training for a 2:00 half marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace. If you were training for a 5-K or 10-K, “race pace” would be the pace you planned to run in those races.