Jun 20, 2026
RX Performance Athlete
Optional Aerobic Recovery Run
Main WOD
- - 5 km easy run at a conversational pace
Week 25 • Block 7 (Week 1/4) • Optional Day
This Week's Focus
Running Speed
Warm-Up
- - 5-10 minute dynamic stretching focusing on lower body (leg swings, hip circles)
- - 10 minute light jog at conversational pace to increase heart rate
- - 3 x 20 second strides to activate fast-twitch muscles
Recovery
- - 5-10 minutes of walking to gradually lower heart rate
- - Static stretching focusing on hamstrings, quads, calves post run
Mobility
- - Hip flexor stretches
- - Calf stretches
- - Ankle mobility drills
Coaching Advice
Target time: Finish under 30:00
How to pace: Maintain a steady pace; focus on breath control and form rather than speed.
How to be competitive: Strive to run smoothly and efficiently, focusing on increasing your running economy.
What you should feel: You should feel relaxed and able to hold a conversation throughout the run. Post-run should feel rejuvenated, not fatigued.
Coach Note
This workout is designed to promote recovery while enhancing overall running speed and efficiency. It's important to maintain a low intensity to support adaptation without overexerting yourself. Focus on proper mechanics during the run, which aligns with the running speed goals for this block.