Jun 5, 2026
Hybrid Athlete
Endurance Tempo Burn
Main WOD
- - 60-minute steady-state run at 70-75% max effort
- - 5-minute walk or light jog recovery every 15 minutes
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10-minute easy jog to gradually raise heart rate
- - Dynamic stretches (high knees, butt kicks, leg swings)
- - 3 rounds of: 10 air squats, 5 push-ups
Recovery
- - 5-10 minutes of walking post-run to fully lower heart rate
- - Foam roll quads, hamstrings, and calves for 5 minutes
- - Stretching: quad stretch, hamstring stretch, standing calf stretch
Mobility
- - Hip flexor stretch (hold 30 seconds each side)
- - Pigeon pose (hold 30 seconds each side)
- - Torso twists (10 repetitions per side)
Coaching Advice
Target time: Complete under 60:00
How to pace: Aim for a consistent, manageable pace that allows conversation but is still challenging.
How to be competitive: Focus on maintaining a solid rhythm throughout; try to push the last 10 minutes if you're feeling strong.
What you should feel: You should feel sustained effort during the run; post-run, expect light fatigue but a sense of accomplishment.
Coach Note
This workout targets endurance and aerobic capacity, complementing the long tempo focus of this block. Maintain movement quality throughout, and aim for a steady-state effort. The recovery walks help manage fatigue while ensuring consistent pacing.