Jun 23, 2026
RX Performance Athlete
Dynamic Speed Development Session
Main WOD
- - 400m run at a controlled pace
- - Rest 90 seconds
- - Repeat for 4 total rounds
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 5-minute light jog to raise heart rate
- - Dynamic stretches focusing on hip flexors, hamstrings, and calves
- - 3 rounds of: 10 Walking Lunges, 10 High Knees, 10 Butt Kicks
Recovery
- - 5-10 minutes of light jogging or walking to cool down
- - Stretch focusing on legs and lower back
Mobility
- - Hip Flexor stretches 2 minutes each side
- - Standing quad stretch 1 minute each side
- - Calf stretches against the wall 1 minute each side
Coaching Advice
Target time: Finish under 16:00
How to pace: Aim to maintain a pace that feels sustainable but pushes your limits each round.
How to be competitive: To be competitive, focus on maintaining even splits for each 400m and reduce rest time if feeling strong.
What you should feel: During the 400m runs, expect to feel controlled effort with a steady heart rate; after the session, you should feel fatigued but energized from pushing your limits.
Coach Note
This workout emphasizes controlled pacing for running, directly supporting the development of aerobic capacity and interval speed. The goal is to build confidence in maintaining pace under fatigue while introducing conservative loading to prepare for more intense work in future sessions.