Jun 16, 2026
No Equipment Athlete
Running Economy Intervals
Main WOD
- - 400m run at controlled pace (70-75% effort)
- - 1 minute of walking or slow jogging for recovery
- - Repeat for a total of 6 rounds
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes easy jog to increase heart rate and warm up legs
- - Dynamic stretches: leg swings, high knees, butt kicks (5 each)
- - Drills: 2x 20m A-skips and B-skips
Recovery
- - 5-10 minutes of walking to cool down
- - Hydrate and rest for 5 minutes
- - Foam roll major muscle groups (quads, hamstrings, calves)
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Standing quad stretch (30 seconds each side)
- - Calf stretch against a wall (30 seconds each side)
- - Seated forward bend (1 minute)
Coaching Advice
Target time: Finish all 6 rounds targeting each 400m run under 1:45
How to pace: Maintain a steady pace for the 400m runs, aiming to finish each within the same time frame for consistency.
How to be competitive: Challenge yourself to keep your interval times within 5 seconds of each other. Aim for negative splits on each round.
What you should feel: You should feel a steady, sustainable effort during the intervals, with a slight burn in your legs by the end. After, expect to feel energized but slightly fatigued.
Coach Note
This workout focuses on developing running economy by incorporating intervals. The controlled pacing allows the athlete to improve their running mechanics without the stress of a full test. The intervals encourage aerobic capacity while priming for the upcoming test by maintaining consistent effort and form.