May 19, 2026
Hybrid Athlete
Interval Endurance Push
Main WOD
- - 400m run
- - Rest 1 minute
- - 800m run
- - Rest 1 minute
- - 400m run
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes of light jogging on the treadmill
- - Dynamic stretches focusing on hip flexors, hamstrings, and quads for 10 minutes
- - 3 rounds of: 10 air squats, 10 lunges, 30 seconds high knees
Recovery
- - 5-10 minutes of light walking to lower heart rate
- - Static stretches focusing on calves, hamstrings, and lower back
Mobility
- - Spend 5 minutes on foam rolling the lower body
- - Hip flexor stretches for 2 minutes on each side
Coaching Advice
Target time: Complete all intervals under 14:00
How to pace: Maintain a steady effort, aiming for each 400m at a pace slightly faster than your comfortable speed.
How to be competitive: Push the pace on the second 400m run and aim to keep it consistent throughout the intervals; challenging the numbers will help improve your benchmark speed.
What you should feel: During the workout, aim for a mix of challenge but not sprinting; it should feel solid but sustainable. After, expect your legs to feel engaged but fresh, not fatigued.
Coach Note
This workout is designed to build aerobic capacity and running efficiency while focusing on controlled pacing. It primes your body and mind for the upcoming hybrid benchmark test by introducing varied intervals at a manageable intensity, ensuring you are well-prepared without overreaching in this deload week.