Jun 23, 2026
Everyday Athlete
Aerobic Interval Run
Main WOD
- - 200m run at moderate effort
- - Rest 1 minute active recovery (walking or slow jog)
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5-10 minutes easy jog at conversational pace
- - Dynamic stretches focusing on hips, legs, and core
- - Drills: High knees, butt kicks, and leg swings for 5 minutes
Recovery
- - 5-10 minutes walking cool down
- - Stretch calves, hamstrings, and quads for 10 minutes
Mobility
- - Foam roll lower body (quads, hamstrings, calves) for 5 minutes
- - Static stretching focusing on hip flexors and glutes
Coaching Advice
Target time: Complete all intervals in under 20:00
How to pace: Aim for a consistent pace that allows you to maintain form throughout the running intervals.
How to be competitive: Challenge yourself to complete each 200m run faster with each round but keep an eye on your form; aim to negative split each interval.
What you should feel: You should feel slightly out of breath during each run but able to recover during the active rest; expect a mix of fatigue and accomplishment post-workout.
Coach Note
This workout introduces aerobic intervals, maintaining a controlled pace to build running capacity while ensuring safety and sustainable progress. The focus on 200m intervals provides a practical approach to developing speed endurance without overloading.