Jun 30, 2026
Everyday Athlete
Aerobic Interval Run
Main WOD
- - 400m run at comfortable pace
- - 200m walk or slow jog for recovery
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5-minute light jog
- - Dynamic stretches including leg swings, arm circles, and torso twists
- - 1-minute brisk walk to elevate heart rate
Recovery
- - 5-minute walk at an easy pace post-workout
- - Foam rolling on hamstrings and calves for 5-10 minutes
Mobility
- - Hip flexor stretches (2 sets of 30 seconds each leg)
- - Standing quad stretch (2 sets of 30 seconds each leg)
- - Calf stretch against the wall (1 minute each leg)
Coaching Advice
Target time: Complete 6 rounds in under 20:00
How to pace: Maintain a steady pace during the run segment; aim for an effort level of 6-7 out of 10.
How to be competitive: To be competitive, focus on maintaining a consistent pace that allows you to complete all intervals efficiently without burning out early.
What you should feel: Expect to feel a good exertion during the running intervals, with a slight increase in heart rate but able to hold a conversation. Afterward, there should be a sense of accomplishment and readiness for recovery.
Coach Note
This workout builds aerobic capacity and running volume through sustained intervals. It aligns with the block's focus by encouraging controlled pacing while developing the athlete's endurance. Aim for a consistent effort across all intervals to maximize aerobic adaptations.