May 23, 2026
Hybrid Athlete
Aerobic Recovery Run
ForTimeTime Cap: 30:00
Main WOD
- - 30-minute easy steady-state run at conversational pace
Week 21 • Block 6 (Week 1/4) • Optional Day
This Week's Focus
Long Tempo
Warm-Up
- - 5-10 minutes of dynamic stretching (leg swings, walking lunges)
- - 5-10 minutes of light jogging, increasing heart rate gradually
Recovery
Mobility
Coaching Advice
Target time: Complete run in under 30:00
How to pace: Run at a pace where you can comfortably hold a conversation.
How to be competitive: For a competitive edge, try to maintain an even 5km pace or slightly faster than your usual long run pace.
What you should feel: Expect a steady moderate effort without reaching fatigue; you should feel refreshed upon completion.
Coach Note
Maintain a conversational pace to support aerobic adaptation; this workout complements the focus on endurance while promoting recovery and readiness for upcoming intensity. Avoid any pace that makes you winded.