MetCon Alpha

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/metcon-alpha-c4f83cb7

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: A breakdown of “MetCon Alpha: Metabolic Conditioning for Runners” from StrengthRunning. A solid intro to the concept. This guide walks through the workout so you can run it today. Watch the full video for details.

Key points:

• If running or typical cross-training isn’t an option, bodyweight MetCon can keep heart rate up and deliver an anaerobic stimulus.
• Brief, no equipment, scales across 1-3 rounds based on fitness and goals.
• Focus on explosive power, quick movements, and exercises that prevent injury while building aerobic capacity.

Workout example:

Run the circuit as one set. Rest 30-60 seconds between sets. 1-3 sets.
1. A-Skip (alternate 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 bodyweight moves (e.g., high-knees, burpees) to make it easier or harder.

Closing note: try this MetCon anytime. Use the Pacing app to adjust pace and intervals to your fitness.

References

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