Jun 15, 2026
Hybrid Athlete
Long Tempo Session with Accessory Conditioning
Main WOD
- - 800m tempo run at marathon pace
- - Rest 2 minutes
- - Repeat 4 times
- - 3-minute jog recovery following the intervals
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5-minute easy jog
- - Dynamic stretches: leg swings, arm circles, lunges with a twist
- - 2 sets of 5 minutes at a comfortable pace gradually building to 80% effort
Recovery
- - Static stretches focusing on quads, hamstrings, and calves for 5 minutes
- - Foam roll major muscle groups, particularly legs and hips
Mobility
- - 10 minutes of yoga focusing on hip openers and forward folds
- - Ankle and wrist mobility exercises for 5 minutes
Coaching Advice
Target time: Finish under 28:00 for all four intervals including rest.
How to pace: Aim to maintain a consistent pace throughout each 800m interval, ideally around 4:30/km.
How to be competitive: Focus on maintaining intensity during the intervals and try to minimize rest time to improve cardiovascular efficiency.
What you should feel: You should feel challenged but sustainable effort during the tempo intervals, with a good push during the last repetitions. Post-workout, expect light fatigue in the legs but a sense of accomplishment.
Coach Note
This workout emphasizes long tempo segments to build aerobic endurance while providing a structured run-strength balance. The goal is to prepare the athlete for upcoming testing by solidifying endurance and pacing strategies.