Jun 8, 2026
Hybrid Athlete
Tempo Endurance Boost
Main WOD
- - Run 3km at 85% effort
- - Rest 2 min
- - Complete 4 rounds of 400m run at increased pace with 1 min rest between each
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 min easy jog
- - Dynamic stretches: leg swings, arm circles
- - 3 rounds of 10 lunges and 10 air squats
Recovery
- - 5 min walking cooldown
- - Foam rolling for quads and calves - 5 min
- - Static stretching, focusing on hamstrings and hip flexors
Mobility
- - Hip openers - 30 seconds each side
- - Shoulder dislocates with band - 10 reps
- - Ankle mobility stretches - 1 min
Coaching Advice
Target time: Finish under 14:00
How to pace: Aim for a steady effort where conversation is difficult but manageable during the runs.
How to be competitive: Push the first 3km to close to your threshold pace, then really focus on maximizing speed during the 400m sprints.
What you should feel: You should feel strong and challenged but not at your absolute limit; aim for a good burn in the legs during sprints and light fatigue by the end.
Coach Note
This workout emphasizes maintaining a strong aerobic base and improving tempo running. The initial 3km run serves as a tempo stimulus, while the intervals build speed and aerobic capacity, aligning with today’s focus on long tempo development.