Jun 21, 2026
Everyday Athlete
Active Recovery & Mobility Day
Main WOD
Week 25 • Block 7 (Week 1/4) • Rest Day
This Week's Focus
Running Capacity
Warm-Up
- - Gentle dynamic stretches: arm circles, leg swings, torso twists for 5 minutes.
- - Light jog or brisk walk for 10 minutes to increase blood flow.
Recovery
- - 10-15 minutes of foam rolling on major muscle groups (quads, hamstrings, calves, back) to relieve muscle tension.
- - Hydration: Drink adequate water throughout the day to aid recovery.
Mobility
- - 20 minutes of focused stretching: target hips, hamstrings, and shoulders.
- - Incorporate yoga poses such as Downward Dog, Child's Pose, and Pigeon Pose to improve flexibility.
Coaching Advice
Target time: N/A
How to pace: Maintain a comfortable pace during the warm-up and stretching; no pushing to fatigue.
How to be competitive: Focus on deepening your stretches and improving form, as this will help enhance your performance during competitive runs.
What you should feel: You should feel relaxed and rejuvenated throughout the session; post-activity, expect to feel less tight and more flexible.
Coach Note
Today's focus is on recovering from your previous workouts while enhancing mobility to support the running capacity block. Active recovery and stretching will aid in muscle repair and flexibility, ensuring you're prepared for more intense work ahead.