Jun 13, 2026
Hybrid Athlete
Recovery Long Tempo Run
Main WOD
- - 90 minutes at conversation pace running (approximately 65-75% effort)
- - Focus on maintaining a steady heart rate and efficient breathing.
Week 24 • Block 6 (Week 4/4) • Optional Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 minutes easy jogging to gradually elevate heart rate.
- - Dynamic stretches focusing on hips and legs: leg swings, lunges, and arm circles for 5 minutes.
- - 3-4 strides of 30 meters to prepare the legs for faster paces.
Recovery
- - Post-run: 10 minutes of walking to gradually lower heart rate.
- - Hydrate with electrolyte drink to replenish lost fluids.
- - Foam roll lower body muscles (quads, hamstrings, calves) for 5-10 minutes.
Mobility
- - Gentle static stretches holding 20-30 seconds for hip flexors, hamstrings, and calves post-run.
- - Incorporate yoga poses like pigeon pose and downward dog for added hip and back release.
Coaching Advice
Target time: Finish under 90:00
How to pace: Stay at a consistent comfortable pace where conversation is easy, aiming for a heart rate no higher than Zone 2.
How to be competitive: If aiming to be competitive, focus on maintaining a smoother form and keeping an even effort throughout the run, slightly picking up pace in the last 15 minutes if feeling good.
What you should feel: During the run, expect to feel light and relaxed without pushing too hard. Post-run, a sense of accomplishment and recovery should be present.
Coach Note
This long tempo run supports aerobic development while ensuring the athlete remains within a recovery zone. It emphasizes steady-state running to enhance endurance while preventing fatigue, perfectly aligning with the current block goal of refining aerobic capacity without pushing to the limits.