May 26, 2026
Hybrid Athlete
Tempo Endurance Fusion
Main WOD
- - 1200m run at tempo pace
- - 90 sec rest
- - 4 x 400m repeats at 85-90% effort with 1 min rest
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 min easy jog to raise heart rate
- - Dynamic stretching: leg swings, arm circles, torso twists (5 min)
- - 3 x 30 sec strides at increasing speed, full recovery between
Recovery
- - 10 min light jog or walk
- - Foam roll major muscle groups (quads, hamstrings, calves) 5 min
- - Static stretching focusing on hip flexors, hamstrings, and calves (5 min)
Mobility
- - Ankle circles and hip openers (5 min)
- - Pigeon pose for glutes and lower back (2 min each side)
- - Cobra stretch for spine extension (2 min)
Coaching Advice
Target time: Finish under 18:00
How to pace: Start the 1200m run at a controlled pace, aiming to hold a steady rhythm. The 400m repeats should push your effort but maintain form.
How to be competitive: To be competitive, focus on hitting even splits for each 400m repeat. Challenge yourself to decrease the pace slightly for the last repeat.
What you should feel: During the 1200m, you should feel a steady exertion, like you’re pushing but can still maintain the pace. Afterward, aim for strong, explosive efforts during the 400m repeats.
Coach Note
This workout is aimed at developing the aerobic and interval capacity needed for long tempo efforts. The pacing should be controlled to ensure the athlete maintains form and stamina, supporting the ongoing development of run-strength balance. Be sure to recover fully between intervals to maximize performance.