Jun 3, 2026
No Equipment Athlete
Running Economy Skill and Conditioning
Main WOD
- - 10 seconds fast running (90% effort)
- - Rest 50 seconds
- - 15 seconds plank hold
- - Rest 45 seconds
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes easy jog to warm up the legs
- - Dynamic stretches: leg swings, high knees, butt kicks for 5 minutes
- - 2 sets of 10 empty squat to overcome body tension
Recovery
- - 10 minutes of walking to lower heart rate
- - Static stretching focussing on quads, hamstrings and calves for 5 minutes
Mobility
- - Hip flexor stretch for 1 minute each side
- - Calf stretch against a wall for 1 minute each side
- - Ankle mobility exercises for 5 minutes (circular movements)
Coaching Advice
Target time: Complete all 12 rounds in under 15:00.
How to pace: Focus on a strong output during the running intervals and maintain a steady plank hold. Stress control over breath during running intervals.
How to be competitive: Push to maintain a higher pace during the running intervals; aim to hit around a 5K pace. Work on keeping the plank as stable as possible during the hold.
What you should feel: During the run intervals, feel a surge of energy and power; during the plank, challenge your core stability and focus. After, expect a heightened heart rate with a satisfied fatigue in the legs and core.
Coach Note
This workout focuses on building running economy through skillful sprint intervals while managing core stability during plank holds. The pacing and intensity of the running should progressively increase. This supports the block objective by enhancing cardiovascular endurance and body control without equipment. Emphasis is on coordination, strength in movement, and improving running efficiency over time.