Jun 14, 2026
No Equipment Athlete
Rest Day Mobility and Recovery
Main WOD
Week 24 • Block 6 (Week 4/4) • Rest Day
This Week's Focus
Running Economy
Warm-Up
- - 5-10 minutes of light walking or gentle jogging to increase blood flow.
- - Dynamic stretching focusing on the legs, hips, and lower back.
Recovery
- - Foam rolling all major muscle groups for 10-15 minutes, emphasizing the legs.
- - Hydrating adequately throughout the day to aid recovery.
Mobility
- - 20 minutes of yoga or static stretching targeting hips, hamstrings, quads, and calves.
- - Gentle ankle and knee mobility drills, performing 10-15 repetitions for each joint.
Coaching Advice
Target time: Complete all mobility and recovery routines within 30 minutes.
How to pace: Focus on restorative movements, allowing your body to rejuvenate.
How to be competitive: Stay engaged with your body, focusing on areas that feel tight or sore; this is a critical day for injury prevention.
What you should feel: During mobility, you should feel relaxed and open, with the goal of feeling looser and more flexible afterward.
Coach Note
Today is a full rest day focused on active recovery and mobility to enhance running economy. Engage in light activities, and prioritize hydration and nutrition for optimal recovery. This aligns with the block's emphasis on improving running efficiency and overall performance.