MetCon Alpha: Metabolic Conditioning for Runners - StrengthRunning

Intro: This is a quick summary of MetCon Alpha: Metabolic Conditioning for Runners from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• When you can’t run or do traditional aerobic cross‑training, a body‑weight metabolic conditioning (MetCon) routine can keep your heart rate elevated and give you an anaerobic stimulus.
• The routine is meant to be short, equipment‑free, and can be repeated 1–3 sets depending on your fitness level and goals.
• Focus is on speed, power, and injury‑prevention movements that also boost cardiovascular fitness.

Workout Example:

Perform the following circuit as one set. Rest 30‑60 seconds between sets. Complete 1–3 sets.
1. A‑Skip (alternating which leg starts) – 30 seconds
2. Split Lunge Jumps – 10 reps per leg (alternating legs each rep)
3. A‑Skip – 30 seconds
4. Split Lunge Jumps – 10 reps per leg

Adjust the work‑to‑rest ratio or add extra body‑weight moves (e.g., high‑knees, burpees) to make it easier or more challenging.

Closing Note: Give this MetCon a go today and feel free to customise the paces and intervals in the Pacing app to match your own fitness level. Keep moving forward – you’ve got this!

References

• MetCon Alpha: Metabolic Conditioning for Runners - YouTube (YouTube Video)

Workout - MetCon Alpha

• 5min @ 10'00''/km
• 3 lots of:
  • 30s @ 3'20''/km
  • 30s @ 3'20''/km
  • 30s @ 3'20''/km
  • 30s @ 3'20''/km
  • 1min rest
• 5min @ 10'00''/km

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