Jun 6, 2026
Hybrid Athlete
Aerobic Tempo Recovery Run
Main WOD
- - 30 minute steady-state run at comfortable pace
- - Maintain a conversational pace throughout
Week 23 • Block 6 (Week 3/4) • Optional Day
This Week's Focus
Long Tempo
Warm-Up
- - 10-minute easy jog
- - Dynamic stretches: leg swings, arm circles, high knees - 5 minutes
- - 3 x 30 seconds strides at increasing pace
- - Brief cooldown walk for 2 minutes
Recovery
- - 5-10 minutes of light walking post-run
- - Hydrate and refuel with a light snack
Mobility
- - 10 minutes of static stretching focusing on hamstrings, quadriceps, and hip flexors
- - Foam rolling on calves, thighs, and back
Coaching Advice
Target time: Complete the 30-min run with the last 5 minutes slightly faster than the average pace.
How to pace: Sustain a pace that allows for easy conversation; should feel relaxed throughout.
How to be competitive: Focus on maintaining the endurance pace; aim to finish strong towards the end of the run without fatigue.
What you should feel: You should feel challenged but not exhausted during the run, and refreshed after completing the workout.
Coach Note
This workout supports the adaptation for Long Tempo by enhancing aerobic capacity. It's designed to keep intensity low, focusing on building endurance while allowing for recovery after earlier intense sessions.