Jun 16, 2026
Hybrid Athlete
Long Tempo Interval Session
Main WOD
- - 4 x 800m at tempo pace with 2 minutes rest between intervals
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 minutes easy jog
- - Dynamic stretches: leg swings, lunges, high knees (2 minutes each)
- - 3 x 30 seconds strides (gradually increase speed)
Recovery
- - 5-10 minutes light jogging
- - Static stretches focusing on legs (hamstrings, quadriceps, calves)
Mobility
- - Hip opener stretches (1 minute each side)
- - Seated forward fold (2 minutes)
- - Pigeon stretch (1 minute each side)
Coaching Advice
Target time: Finish all intervals in under 28:00
How to pace: Maintain a steady, controlled pace during each interval; aim for 4:30/km average.
How to be competitive: Push yourself slightly during the last interval to gauge your aerobic limits; maintain good form even when fatigue sets in.
What you should feel: You should feel a sustained effort throughout the intervals—challenging but not all-out; expect mild fatigue toward the end of the session.
Coach Note
This workout maintains a long tempo focus crucial for developing aerobic capacity and endurance. The structured intervals will help you practice pacing for your upcoming test while keeping intensity in check to prime for peak performance. Ensure to monitor your heart rate to stay in the appropriate training zone.