Jun 19, 2026
Everyday Athlete
Endurance Prep Run
Main WOD
- - Running 2000m at a sustainable pace
- - Rest 3 minutes
- - Running 1000m at a slightly faster pace
- - Rest 2 minutes
- - Running 500m at a challenging pace
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 minute light jog
- - Dynamic stretching (leg swings, walking lunges)
- - 10 minutes easy-paced run focusing on breathing and posture
Recovery
- - 5-10 minutes walking to bring heart rate down
- - Gentle stretching focusing on the legs and hips
Mobility
- - Foam rolling on quads and calves for 5 minutes
- - Hip flexor stretch (30 seconds each side)
- - Hamstring stretch (30 seconds each side)
Coaching Advice
Target time: Finish under 12:00
How to pace: Start at a conversational pace for the 2000m, gradually increasing effort throughout the workout.
How to be competitive: Aim to push your pace during the 1000m and 500m segments, challenging yourself to beat your previous times without overexerting.
What you should feel: You should feel your heart rate increase throughout the workout, finishing with a sense of accomplishment and a workout-induced fatigue but not burnout.
Coach Note
This workout focuses on building endurance through time-based running segments. Each segment progressively challenges your capacity while allowing for necessary rest to maintain quality movement. This aligns with the current focus of building running capacity in a sustainable manner with controlled pacing and effort distribution.