Jun 13, 2026
No Equipment Athlete
Aerobic Recovery Run
Main WOD
- - 10-minute easy pace run
- - 5 minutes of brisk walking
- - 10-minute easy pace run
Week 24 • Block 6 (Week 4/4) • Optional Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes easy jogging
- - Dynamic stretches: leg swings, arm circles
- - Mobility drills: hip openers, ankle circles
Recovery
- - 5-10 minutes walking to cool down
- - Hydrate with water or electrolyte drink
- - Gentle stretching focusing on hamstrings, quads, and calves
Mobility
- - Hip flexor stretch
- - Quadriceps stretch
- - Calf stretch
Coaching Advice
Target time: Finish under 30:00
How to pace: Maintain an easy conversational pace throughout the runs; focus on smooth and controlled breathing.
How to be competitive: To be competitive, aim to maintain a consistent pace for the duration without any fatigue building up. You should feel like you could continue running at this pace if needed.
What you should feel: During the workout, you should feel relaxed and not overwhelmed. After the workout, expect a strong sense of satisfaction from having completed the run without pushing too hard.
Coach Note
Today's workout is designed to support your running economy by encouraging relaxed, efficient movement at a low intensity. This helps in recovery while ensuring you're adapting to your running form without adding high stress to the body.