May 23, 2026
No Equipment Athlete
Gentle Recovery Run
Main WOD
- - 20 minute easy pace run (at a conversational pace)
Week 21 • Block 6 (Week 1/4) • Optional Day
This Week's Focus
Running Economy
Warm-Up
- - 10 minute brisk walk
- - 5 minute dynamic stretches (leg swings, arm circles)
- - 5 minutes slow jog
Recovery
- - 5-10 minutes walking to cool down
- - Hydrate with water or electrolyte drink
Mobility
- - 10 minute static stretching (focus on hamstrings, calves, and hip flexors)
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a steady, conversational pace throughout the duration of the run.
How to be competitive: Focus on maintaining a consistent effort without going faster than your comfortable pace, aiming to keep your heart rate low.
What you should feel: You should feel relaxed and lightly challenged, but not fatigued. Expect to be refreshed rather than tired afterwards.
Coach Note
This workout is designed to promote aerobic recovery while focusing on running economy. Maintain a pace that allows you to converse comfortably, supporting adaptation without overexertion. Ideal for recovering and building an aerobic base.