May 30, 2026
No Equipment Athlete
Aero Recovery Flow
Main WOD
- - 20-minute easy run at conversational pace
- - 3-minute walk break (to hydrate and recover)
- - 20-minute easy run back to start
Week 22 • Block 6 (Week 2/4) • Optional Day
This Week's Focus
Running Economy
Warm-Up
- - 5-minute light jog
- - Dynamic stretching: leg swings (30 sec each leg)
- - High knees (1 min)
- - Butt kicks (1 min)
Recovery
- - 5-minute walk to cool down
- - Static stretching: quad stretch (30 sec each leg), hamstring stretch (30 sec each leg), calf stretch (30 sec each leg)
Mobility
- - Hip circles (30 sec each direction)
- - Ankle mobility drills (1 min)
- - Thoracic spine rotation (30 sec per side)
Coaching Advice
Target time: Complete both 20-minute runs at a total time under 44:00
How to pace: Maintain a steady, conversational pace throughout the runs, focusing on breath and form.
How to be competitive: If looking to push limits, maintain a slightly faster pace on the return run without compromising form.
What you should feel: During the run, you should feel relaxed and in sync with your breath; afterwards, a light fatigue in the legs is expected but not overwhelming.
Coach Note
This workout supports your running economy by emphasizing steady pacing and aerobic development. Focus on efficiency in your running form, and use the walk break for hydration to ensure optimal recovery for your next intensity session.