Swamp City Fitness – Mayhem Affiliate – Running
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Metcon (Time)
1,200m at RPE5, 2 Min Rest
300m at RPE8, 90 Sec Rest
1000m at RPE5, 2 Min Rest
3x (200m at RPE8, 1 Min Rest)
800m at RPE5, 1 Min Rest
6x (100m at RPE8, 30 Sec Rest)
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
Week 2 Overview: youtube.com/watch?v=dd4oEJ8OkP8
Run Pace Calculator
Pacing Chart Overview
cool down
400m walk