May 22, 2026
No Equipment Athlete
Endurance Running Preparation
Main WOD
- - Run 1600 meters at a steady pace, focusing on form and breathing
- - Perform 3 minutes of bodyweight squats at a moderate pace
- - Run 800 meters at a quicker pace but still controlled
- - Perform 1 minute of rest (active recovery - walking or gentle jogging)
- - Repeat the above sequence one more time
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 10 minutes of easy jogging or dynamic stretching focusing on hip flexors, hamstrings, and calves
- - 2 sets of 5 lunges (each leg) and 5 squats to activate lower body muscles
- - 5 minutes of high knees and butt kicks to prepare for running mechanics
Recovery
- - 5-10 minutes of walking to bring heart rate down after the last run
- - Hydrate adequately before stretching
Mobility
- - Hold a standing quadriceps stretch for 30 seconds on each leg
- - Perform a seated hamstring stretch for 30 seconds on each leg
- - Spend 3-5 minutes in a downward dog position for calf and hamstring relief
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a controlled pace during the runs; focus on consistent breath and good form.
How to be competitive: Aim to push just enough during the second running segment to challenge your limits, but don’t redline; save energy for the last round.
What you should feel: During the running components, you should feel controlled effort, and afterwards a sense of accomplishment while maintaining energy.
Coach Note
This workout is structured to build running economy without high-intensity demands, aligning with the current focus of improving running performance through bodyweight integration and mechanics practice. Pacing during the runs is essential for ensuring quality movement and sustaining energy throughout the session.