Jun 20, 2026
Everyday Athlete
Aerobic Recovery Run
ForTimeTime Cap: 25:00
Main WOD
- - 20-minute easy run at a conversational pace
- - 5-minute cool down walk
Week 25 • Block 7 (Week 1/4) • Optional Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 minutes easy jogging or brisk walking
- - Dynamic stretches (leg swings, arm circles, hip circles)
- - 3 minutes of walking lunges
- - 1 minute of high knees
Recovery
- - Hydrate and refuel with a balanced snack
- - Static stretching focusing on hip flexors, hamstrings, and calves for 10 minutes
Mobility
- - Foam rolling for 5 minutes, focusing on quads and lower back
- - Ankle and hip mobility exercises
Coaching Advice
Target time: Finish under 25:00
How to pace: Keep it conversational; focus on maintaining a low intensity.
How to be competitive: Aim for a nice, steady pace that feels effortless while still slightly challenging.
What you should feel: You should feel an increased heart rate but be able to hold a conversation. Post-run, feel refreshed and energized.
Coach Note
This workout is designed to facilitate recovery while building aerobic capacity. Pacing is crucial; maintain a low intensity to support adaptation. This aligns with the current block focus on running capacity without overexertion.