The MVMT LAB – RUN
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Metcon (Distance)
5k Run Program Week 9 Day 2
5 Min at Easy Pace
-Rest 1 Min-
5 Min at Easy pace
-Rest 1 Min-
6 Sets
2 Min at Easy Pace
30 Sec Surge at Fast Pace
*No rest between reps or sets.
Total: 30 Min
RPE Based Option:”
5 Min at RPE3-4
-Rest 1 Min-
5 Min at RPE3-4
-Rest 1 Min-
6 Sets
2 Min at RPE3-4
30 Sec Surge at RPE8.5
*No rest between reps or sets.
Total: 30 Min
Score
Record your total distance of both 5 min interval (do not include the rest between intervals).
Personalized Paces HERE!
(https://docs.google.com/spreadsheets/d/1HvUDMMoRIL4Kb4Jk34nDNizaLSmR9zz8ZUC6LHt0AVA/edit?usp=sharing)
Cooldown
400m walk