Swamp City Fitness – Mayhem Affiliate – Running
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Workout Option
Workout Option
Only choose 1 of the following workouts to do today.
How to pick between the 5k and 10k option
If you really struggle with long aerobic based workouts, or can’t sustain effort past 25-30 minutes, then go with the 10k workout.
If you struggle more in the 15-20 minute range and holding intensity there, then go with the 5k workout.
Hinshaw video explanation:
youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=13&ab_channel=MayhemAthlete
Metcon (Distance)
5k Run Workout
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
8 Sets
10 Sec Hill Sprint
or 12 Sec Sled Sprint
or 15 Sec Farmers Carry
*Rest 2-3 minutes between reps.
*Only score meters from the parts prior to the 8 sets.
*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
Run Pace Calculator
Pacing Chart Overview
Metcon (Distance)
10k Run Workout
20 Min at Zone 2 (or RPE3)
3 Min at RPE6
-Rest 2 Min-
20 Min at Zone 2 (or RPE3)
3 Min at RPE6
-Rest 2 Min-
8 Sets
10 Sec Hill Sprint
or 12 Sec Sled Sprint
or 15 Sec Farmers Carry
*Rest 2-3 minutes between reps.
*Only score meters from part prior to the 8 sets.
*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
Run Pace Calculator
Pacing Chart Overview
cool down
400m walk