BayWay CrossFit – Run Strong

Metcon (3 Rounds for distance)

Speed/Threshold Workout:

3 x 5 min @ 10K pace with 2 min walk/jog recovery
If you do not know your 10k time –

Take your most recent 1-mile time and add 60–75 seconds per mile to estimate your 10K pace.

Example:

1-mile time = 7:00

Add 60–75 seconds → 10K pace ≈ 8:00–8:15 per mile

Use that pace for the 5-minute intervals.