Jun 29, 2026
Everyday Athlete
Short Interval Conditioning Run
Main WOD
- - Run 400m
- - Rest 1 min
- - Perform 10 push-ups
- - Rest 1 min
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 min light jog to increase heart rate
- - Dynamic stretches including leg swings and high knees for 5 min
- - Running drills (A-skips, B-skips) for 5 min
Recovery
- - 5 min light cycling or walking to cool down
- - Foam roll legs for 5 min
Mobility
- - Hip flexor stretch for 1 min each side
- - Standing quad stretch for 1 min each side
- - Calf stretch against a wall for 1 min each side
Coaching Advice
Target time: Finish each 400m run under 2:00 and complete 5 rounds.
How to pace: Keep a steady pace on the 400m run, focusing on form and breathing.
How to be competitive: Aim to gradually decrease your 400m split times as you go. Push the pace on the last two intervals if you feel strong.
What you should feel: You should feel challenged but controlled during the running intervals. Aim for a moderate to high effort, with some breathing but maintaining form. After the session, expect to feel a deep fatigue in your legs but energized overall.
Coach Note
This workout emphasizes building running capacity through short intervals, with a focus on maintaining quality movement and sustainable volume. The push-ups serve as a conditioning accessory to enhance overall fitness. It's designed to build on last week's volume while pushing the pace slightly for better adaptation this week.