May 29, 2026
Hybrid Athlete
Extended Tempo Run Session
Main WOD
- - 20 min tempo run at a steady pace
- - 5 min walk or light jog to recover
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 min easy jog to gradually increase heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks (5 min)
- - Drills: 4x20m A-skips, B-skips, and carioca to activate muscles
Recovery
Mobility
- - Foam rolling on calves and quads (5 min)
- - Hip mobility drills: hip circles and lunges with rotation (5 min)
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a steady heart rate in the high aerobic zone; not an all-out effort but a strong tempo.
How to be competitive: Incorporate slightly faster strides in the last 5 minutes to finish strong, aiming to lower your average pace for the duration.
What you should feel: You should feel challenged but in control, breathing heavy but able to hold a conversation at the beginning; fatigue should kick in towards the end without compromising form.
Coach Note
This tempo run focuses on building aerobic durability and pacing under sustained effort, aligning with the block objective of long tempos. Maintain a rhythmic breathing pattern and focus on form to enhance run-strength balance.