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The MVMT LAB – RUN
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Metcon (Time)
3,000m Run Program – Week 4 Day 2
Warm-Up
4 Sets
10 Sec at RPE3
5 Step Aggressive Acceleration to RPE9
5 Sec “”Hold”” at RPE9
Gradual slowing to stop.
*Full recovery (2-3 Min) between sets.
-Rest 3-5 Min-
Test:
5 Sets:
100m Controlled Sprint at RPE9
300m ‘Athlete Selects’ Intensity
*No rest between reps or sets.
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Total: 2800m
Details:
100m Target Pace: Your pace should be the same or faster than your 400m PR pace.
Priority: All 100m times must never get slower than your 400m PR pace or you fail the workout.
300m Target Pace: Run your 300m intervals as fast as possible while hitting your 100m minimum target. This is not suppose to be “”easy”” or recovery. Just slow enough to hit the 100m target pace.
Record total time to complete all 5 sets.
Workout Notes:
Record total time to complete the total 2000m volume in Part 2.
Results will only have value if the test distance is accurate. In addition, the test course must be similar to other test courses in this progression (e.g., if you did your 12min test on an AirRuner than do all tests on an AirRunner or if you did your 12min test on the track then do all tests on the track). The test should be done on flat pavement, trail or open road (if done outside). Ideally, the test is not performed on an out & back course.
cool down
400m walk