4DEC

Your post run METCON should be quick, like 100ft per min climb fast for pacing purposes. Tempo pace should be close to a 7:15 if not quicker. If you are having trouble with your pace time and your actual race pace, don’t worry - if you run your 5-Mile in 40 and that’s difficult, you should do your tempo :15 per mile slower, you’ll work yourself down to that sustained level soon!
.
Strength:
HexBar DL 5x8
Reverse Hyper 4x12
.
METCON: 4rnds
200ft Jacobs Ladder + 10x Push Press #115
.
Conditioning:
40-min Tempo Run