Jun 2, 2026
Hybrid Athlete
Long Tempo Interval Session
Main WOD
- - 800m run at tempo pace followed by 400m easy jog, repeat 4 times
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 minutes easy jog to elevate heart rate
- - Dynamic stretches focusing on hip flexors, quads, and hamstrings (10 reps each)
- - Strides (4 sets of 20 meters) to prepare for tempo work
Recovery
- - 5-10 minutes of walking to cool down after session
- - Hydrate and take deep breaths to lower heart rate
- - Gentle static stretches focusing on calves, hamstrings, and quadriceps for 5 minutes
Mobility
- - Foam roll quadriceps and hamstrings for 5 minutes
- - Hip openers (10 reps each side)
- - Ankle mobility exercises (10 reps each foot)
Coaching Advice
Target time: Complete all 4 intervals under 28:00
How to pace: Aim to hold a pace that is comfortably hard but sustainable, around 75-80% effort.
How to be competitive: To be competitive, find a consistent rhythm on the tempo runs. Work on negative splits—aim to run the second half of each interval slightly faster than the first.
What you should feel: You should feel challenged but not overexerted. Aim for a slightly elevated heart rate, labored breathing, and a burn in your muscles during the tempo intervals.
Coach Note
This workout targets aerobic endurance while enhancing pacing and control for longer distances. Each interval should be run at a sustained tempo effort, effectively building towards the volume of running expected during competitive events. Focus on maintaining a steady rhythm and utilize active recovery to prepare for the next interval.