Jun 5, 2026
No Equipment Athlete
Running Economy Benchmark Prep
Main WOD
- - 20-minute steady state run at a conversational pace
- - 5 x 400m strides at a faster pace with 90 seconds rest between each
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 10-minute easy jog to raise heart rate
- - Dynamic stretches focusing on legs (leg swings, walking lunges)
- - Drills to enhance form (high knees, butt kicks, skipping)
Recovery
- - 5-minute gentle walk to lower heart rate
- - Hydrate well during the recovery period
- - Gentle stretching focusing on the hamstrings and quads
Mobility
- - Foam roll lower body (quads, calves, hamstrings)
- - Hip flexor stretches to maintain mobility
- - Calf stretches to improve flexibility and range of motion
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a steady pace throughout the run, focusing on breath control.
How to be competitive: Aim to keep your pace consistent and challenge yourself to push a little harder during the 400m strides.
What you should feel: Expect your legs to get warm and a moderate heart rate; you should finish feeling accomplished but not exhausted.
Coach Note
This workout is designed to challenge your running economy while preserving movement quality. The 20-minute run builds endurance and tests your aerobic capacity leading into next week's test. The 400m strides reinforce speed and efficiency in movement, preparing you for future benchmarks.