Jun 6, 2026
No Equipment Athlete
Easy Aerobic Recovery Run & Mobility Flow
Main WOD
- - 20-minute easy run at a conversational pace
- - 5 minutes of stair stepping or brisk walking to cool down
- - 15 minutes of targeted stretching focusing on hamstrings, quads, glutes, and calves
Week 23 • Block 6 (Week 3/4) • Optional Day
This Week's Focus
Running Economy
Warm-Up
- - 10-minute easy jog to increase heart rate
- - Dynamic stretches: leg swings, torso twists for 5 minutes
- - 3 rounds of: 10 arm circles forward, 10 arm circles backward
Recovery
- - 5-10 minutes of deep breathing exercises
- - Hydrate well post workout
- - Consider foam rolling targeted muscle groups
Mobility
- - Standing quad stretch for 30 seconds each side
- - Seated hamstring stretch for 30 seconds each side
- - Child’s pose for 1 minute
- - Cat-cow stretch for 1 minute
Coaching Advice
Target time: Complete the 20-minute run comfortably, finishing strong with mobility work.
How to pace: Maintain a steady jog; avoid sprinting, focus on keeping a relaxed and rhythmic breath.
How to be competitive: If aiming for competitive pacing, focus on maintaining slightly quicker intervals within the run while keeping the effort low, allowing for a fast finish.
What you should feel: You should feel refreshed and energized during the run, with a manageable effort that becomes a pleasant endorphin boost afterward.
Coach Note
Focus on maintaining a steady pace during the run, aiming for a conversational effort. This workout is intended to promote recovery and enhance running economy through relaxed movements. The mobility flow at the end will help address any tight areas from previous workouts, supporting a healthy recovery process.