Jun 26, 2026
Everyday Athlete
Long Run Progression
ForTimeTime Cap: 30:00
Main WOD
- - Run 3 miles at a steady pace, aiming for comfort
- - Cooldown jog for 5 minutes
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5-minute easy jog to raise heart rate
- - Dynamic stretches: Leg swings, hip circles, arm swings (2 minutes each)
- - Strides: 4 x 30m at increasing pace with full recovery between
Recovery
- - Foam roll for 10 minutes focusing on quads, hamstrings, and calves
- - Stretch major muscle groups for 5 minutes
Mobility
- - Hip openers and lunges for 5 minutes
- - Ankle mobility drills for 5 minutes
Coaching Advice
Target time: Finish under 30:00
How to pace: Maintain a steady and conversational pace throughout the run.
How to be competitive: Push your pace slightly in the final mile if you feel strong.
What you should feel: Should feel challenged but not overwhelmed during the run; aim for good form and steady breathing.
Coach Note
This workout is great for building aerobic base and sustainable running capacity. Focus on maintaining a steady effort throughout the run, utilizing proper form. It primes your body for volume increases and prepares you for future benchmark sessions.