May 28, 2026
Hybrid Athlete
Long Tempo Threshold Practice
Main WOD
- - 10 min at threshold pace on treadmill or flat run
- - 4 min recovery jog or walk
- - 2 min at threshold pace on treadmill or flat run
- - 2 min recovery jog or walk
- - Repeat the 2 min at threshold pace and recovery jog 2 more times
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5-10 minutes of light jogging to raise heart rate
- - Dynamic stretches focusing on hips, hamstrings, and quads (leg swings, walking lunges)
- - Drills: 3 x 30m high knees, butt kicks, and skipping for 30m
Recovery
- - 5-10 minutes of light walking or cycling
- - Stretch major muscle groups, focusing on legs and hips
- - Foam roll tight areas as needed
Mobility
- - Hip flexor stretch: hold for 30 seconds each side
- - Hamstring stretch: hold for 30 seconds each side
- - Seated forward fold: 60 seconds
Coaching Advice
Target time: Finish all segments within 30:00
How to pace: Aim for a consistent pace that feels challenging but sustainable; push your threshold
How to be competitive: Focus on minimizing recovery times while maintaining the same threshold pace. Use the 2-minute efforts to gauge your improvement over time
What you should feel: You should feel challenged during the 10-minute threshold segment, and expect slight fatigue in the legs but should recover adequately during your recovery jogs
Coach Note
This workout integrates longer tempo intervals to build aerobic durability and maintain running strength. Focus on pacing to ensure that you can repeat the 2-minute segments effectively. It's important to maintain quality in both efforts, which supports our current block objective of long tempo conditioning.