Jun 12, 2026
Hybrid Athlete
8K Tempo Benchmark Test
Main WOD
- - 8K run at steady threshold pace
Week 24 • Block 6 (Week 4/4) • Test Day
This Week's Focus
Long Tempo
Steady threshold tempo benchmark.
Benchmark Test: 8K Tempo Run
Warm-Up
- - 10 min easy jog to raise heart rate
- - Dynamic stretches: leg swings, high knees, and butt kicks
- - 2 x 1 km run at 80% effort with 2 min rest in between
Recovery
- - 5 min active recovery walk
- - Hydrate adequately post-run
- - Static stretching focusing on hamstrings, quads, and calves
Mobility
- - Foam rolling: IT bands, calves, and quads
- - Ankle and hip mobility drills for 5 min
Coaching Advice
Target time: Finish under 32:00
How to pace: Aim to maintain an even split throughout the 8K, focusing on your breathing and body mechanics.
How to be competitive: To be competitive, push to sustain a pace slightly faster than your normal tempo run; target negative splitting the last 2K.
What you should feel: During the run, you should feel challenged but controlled; post-run, expect slight fatigue but manageable soreness without pain.
Coach Note
This workout is designed to benchmark your current threshold capacity, aligning with your Long Tempo block objective. Focus on pacing strategy to hit your target without burning out early. Achieving a negative split can indicate improved endurance and efficiency.