Jun 9, 2026
No Equipment Athlete
Running Economy Interval Progression
Main WOD
- - 400m run at controlled pace (target around 80% effort)
- - 1-minute walking recovery between runs
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5-minute light jog to raise heart rate
- - Dynamic stretches focusing on hip flexors, quads, and hamstrings
- - High knees 30 seconds
- - Butt kicks 30 seconds
- - Arm circles 30 seconds
Recovery
- - 5-10 minutes of easy walking to lower heart rate
- - Foam rolling major muscle groups used during the run
Mobility
- - Hip flexor stretch 30 seconds each leg
- - Standing quad stretch 30 seconds each leg
- - Calf stretch against the wall 30 seconds each leg
Coaching Advice
Target time: Complete all intervals in under 22:00 (total of 8 minutes of running).
How to pace: Maintain a steady pace across all intervals, aiming for consistency rather than speed.
How to be competitive: Focus on starting strong and keeping a controlled effort. Use negative splits if possible—running the later intervals faster than the first.
What you should feel: You should feel engaged but not fatigued by the end of each run. After the workout, expect a good endorphin rush with moderate fatigue in the legs.
Coach Note
This EMOM workout is designed to enhance aerobic capacity and improve running economy. By targeting controlled pacing and minimizing rest, the workout supports building endurance while maintaining high movement quality, crucial for upcoming performance testing. The goal is to sustain effort consistently across each 400m interval without undue fatigue, highlighting efficient running mechanics.