Jun 9, 2026
Hybrid Athlete
Long Tempo Challenge Run
Main WOD
- - Run 3200 meters at a controlled tempo pace
- - Rest 2 minutes
- - Run 1600 meters at a faster tempo pace
- - Rest 1 minute
- - Run 800 meters at race pace effort
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5-10 minutes easy jog to elevate heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks
- - 4-5 strides at increasing intensity
Recovery
- - 5-10 minutes walking to bring heart rate down
- - Foam rolling: quads, hamstrings, calves
- - Hydration and light snacks to replenish energy post-walk
Mobility
- - Hold seated forward fold for 30 seconds
- - Hip flexor stretch for 30 seconds each side
- - Pigeon pose for 30 seconds each side
Coaching Advice
Target time: Finish under 16:00
How to pace: Start at a pace you can hold steady, focusing on breath and form.
How to be competitive: Aim to negative split the runs; push the last 800 meters as hard as you can.
What you should feel: You should feel a strong rhythm during the continuous segments with a slight burn in the legs. After, expect slight fatigue but not overwhelming exhaustion.
Coach Note
This workout emphasizes aerobic endurance and develops tempo running capabilities. The mixed distances challenge pacing and strength while preparing your body for race situations. Maintaining quality and controlled efforts supports the block goal of optimizing long tempo runs.