Jun 27, 2026
RX Performance Athlete
Aerobic Recovery Run
Main WOD
- - Run 3 miles at a conversational pace
Week 26 • Block 7 (Week 2/4) • Optional Day
This Week's Focus
Running Speed
Warm-Up
- - 5 minutes of light jogging
- - Dynamic stretches (leg swings, arm circles)
- - Drills: high knees, butt kicks for 2 minutes
Recovery
- - 5-10 minutes of walking post-run
- - Hydration - consume an electrolyte drink
- - Foam rolling for legs (quads, hamstrings, calves)
Mobility
- - Hip flexor stretch for 1 minute each side
- - Calf stretch against the wall for 1 minute each side
- - Figure four stretch on the ground for 1 minute each side
Coaching Advice
Target time: Finish under 30:00
How to pace: Focus on a steady pace that allows for comfortable breathing; you should be able to hold a conversation easily.
How to be competitive: Maintain a consistent pace throughout and aim to finish strong, pushing in the last mile if feeling good.
What you should feel: You should feel a moderate effort throughout with a slight increase in heart rate, finishing feeling refreshed rather than exhausted.
Coach Note
This workout emphasizes aerobic recovery to support adaptation in running speed without imposing high intensity. The steady pace encourages effective recovery from recent efforts while staying active, perfectly aligning with the current focus of the block.