Jun 19, 2026
RX Performance Athlete
Running Speed Simulation
Main WOD
- - 800m run at 85-90% effort
- - Rest 2 min
- - 400m run at 90-95% effort
- - Rest 2 min
- - 200m sprint
- - Rest 2 min
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10 min light jog to raise heart rate
- - Dynamic stretches for hip flexors and hamstrings
- - Drills: High knees, butt kicks, and bounding for 400m
Recovery
- - 5-10 min walk to lower heart rate
- - Cooldown stretches focusing on quads, hamstrings, and calves
Mobility
- - Foam roll hamstrings and quads for 5 min
- - Static holds on hip flexors for 2 min each side
- - Ankle mobility drills for 5 min
Coaching Advice
Target time: Finish under 14:00
How to pace: Aim to maintain consistent speed with slight increases in effort for shorter distances.
How to be competitive: Push hard on the final 200m and aim for a negative split. Keep mental resilience to push beyond your comfort zone.
What you should feel: Expect to feel a burn in your legs during the sprint. Post-workout, experience a satisfying fatigue, indicating effective effort.
Coach Note
Maintain a steady breathing pattern during runs; focus on form and minimizing ground contact time to optimize running economy. This workout helps develop the speed component needed for mixed-modal performance in upcoming benchmarks.