Jun 11, 2026
Hybrid Athlete
Hybrid Long Tempo Focus
Main WOD
- - Run 8 min at tempo pace
- - Rest 2 min
- - Run 8 min at tempo pace
- - Rest 2 min
- - Run 8 min at tempo pace
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 min easy jog
- - Dynamic stretches: leg swings, lunges
- - Short interval strides: 4 x 30s at race pace, 90 sec rest between strides
Recovery
- - 5 min slow jog to cool down
- - Static stretches focusing on legs and hips
Mobility
- - Hip flexor stretches
- - Hamstring stretches
- - Calf stretches
Coaching Advice
Target time: Complete each 8 min segment under 35:00 total time (including rest)
How to pace: Maintain a steady moderate pace during each run segment, aiming for slightly faster than usual tempo
How to be competitive: Focus on maintaining pace through consistent breathing and form; push the last 2 minutes of each segment
What you should feel: You should feel strong and controlled during the runs; aim for a slight burn in the legs but recover sufficiently in the rest periods
Coach Note
This workout focuses on developing aerobic capacity and repeatability of the tempo pace. The deload concept ensures that you are primed for the upcoming tests while maintaining intensity on the runs.