May 2, 2026
Hybrid Athlete
Recovery Run & Stretch
Main WOD
- - 30 minutes easy run (maintain a conversational pace, Zone 2)
- - Followed by 15 minutes of targeted stretching.
Week 18 • Block 5 (Week 2/4) • Optional Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 10 minutes easy jog (Zone 2) on treadmill or outdoor route.
- - Dynamic stretches: leg swings, arm circles, and hip openers.
Recovery
- - 5-10 minutes walking to bring the heart rate down.
- - Foam rolling focusing on calves, quads, and hamstrings.
Mobility
- - Hip flexor stretch: 2 minutes each side.
- - Standing quad stretch: 1 minute each side.
- - Pigeon pose: 2 minutes each side.
Coaching Advice
Target time: Complete all 45 minutes.
How to pace: Keep your run paces easy, around 60-70% of your max effort; focus on breath and form.
How to be competitive: While this workout is not meant to be raced, maintain a steady rhythm and get a strong aerobic stimulus without overexerting.
What you should feel: You should feel relaxed and in control while running; aim for a light sweat but not fatigue at the end.
Coach Note
This workout supports your current block objective by allowing for recovery while maintaining aerobic conditioning. The focus is on low intensity to enhance adaptation for the upcoming benchmark.