May 25, 2026
No Equipment Athlete
Running Economy Intervals
Main WOD
- - Run 30 seconds at a high pace focusing on form
- - Rest for 30 seconds, walk to recover
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 min light jog to raise heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks for 5 minutes
- - 30 seconds of skipping, followed by 30 seconds of walking
Recovery
Mobility
- - Ankle circles (1 min each side)
- - Hip flexor stretches (30 seconds each side)
- - Child's pose (1 min)
Coaching Advice
Target time: Complete all intervals under 20:00
How to pace: Maintain a steady but challenging pace during the run segments; focus on driving with your knees and keeping your arms relaxed.
How to be competitive: To be competitive, push each 30-second segment close to your limits while maintaining proper form; the goal is to maximize your effort each round without sacrificing mechanics.
What you should feel: During the intervals, expect to feel a high level of exertion, especially in your legs. After the workout, you should feel a mix of fatigue and accomplishment—the workout should challenge your endurance and running mechanics.
Coach Note
This workout emphasizes running economy by focusing on short, intense intervals that challenge your speed and form. The rest allows you to recover enough to maintain a high quality of movement throughout. Make sure to engage your core and maintain a quick cadence for optimal mechanics.