Jun 22, 2026
Everyday Athlete
Speed and Conditioning Intervals
Main WOD
- - 400m run at a fast pace
- - 30 seconds rest
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 min easy jog
- - Dynamic stretches (leg swings, arm circles)
- - Drills (high knees, butt kicks)
Recovery
- - 5 min light jog or walk
- - Stretching focusing on the legs
Mobility
- - Hip flexor stretch
- - Quad stretch
- - Hamstring stretch
Coaching Advice
Target time: Complete each 400m run in under 1:45
How to pace: Maintain a challenging but sustainable pace on the runs, aiming to improve speed each interval.
How to be competitive: Focus on hitting the top 5 fastest times across your 8 runs; strive to push harder with each interval without sacrificing form.
What you should feel: You should feel your heart rate rise and muscles working but maintain a good running form; expect to feel energized and accomplished after completing the intervals.
Coach Note
Maintain consistent pacing throughout the 400m runs. This workout is designed to support running capacity development while allowing for high-intensity efforts within a manageable volume. Focus on quality movement while pushing towards your limits without overextending.