May 28, 2026
No Equipment Athlete
Running Economy Threshold Sequence
Main WOD
- - 7 x 2 min fast run
- - 1 min rest between efforts
- - 5 min cool down jog
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 min easy jog
- - Dynamic stretches: leg swings, arm circles, lunges
- - 5 min brisk walk
Recovery
- - 5 min walking to bring heart rate down
- - Hydrate with water
Mobility
- - Hip flexor stretches: 30 sec each side
- - Calf stretches: 30 sec each side
Coaching Advice
Target time: Complete all 7 rounds under 14:00
How to pace: Aim to maintain a consistent pace throughout each 2-minute effort; start strong but don't overexert yourself early.
How to be competitive: If you're aiming to compete, focus on hitting even splits for each interval and push the pace during the last effort to finish strong.
What you should feel: You should feel challenged but not overly fatigued; by the end of the workout, you should feel accomplished, with a slight burn in your legs, but well within your endurance limits.
Coach Note
This workout focuses on improving running economy through repeated fast efforts, building volume and intensity from week 1. Aim for a pace that is challenging yet sustainable, reflecting your personal best effort without reaching maximum exertion. This aligns with the goal of enhancing running mechanics and endurance capacity for upcoming sessions.