Jun 30, 2026
RX Performance Athlete
Interval Speed Development
Main WOD
- - 400m run at 90% effort
- - 1 min rest
- - 200m run at 95% effort
- - 1 min rest
- - 300m run at 90% effort
- - 1 min rest
- - 200m run at 95% effort
- - 1 min rest
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10 min jog at an easy pace
- - Dynamic stretches (leg swings, high knees)
- - 3 rounds of 10 air squats, 5 lunges per leg, 10 shoulder dislocates with PVC pipe
Recovery
- - 5-10 min walking cool down
- - 3-5 min static stretching focusing on legs
- - Hydration and light snack post workout
Mobility
- - Hip flexor stretches
- - Ankle mobility drills
- - Quad stretches
Coaching Advice
Target time: Complete all 6 intervals under 14:00
How to pace: Maintain a consistent 90-95% effort during running intervals; focus on quick recovery between efforts.
How to be competitive: Try to minimize rest and push for faster intervals; challenge yourself to lower your times each round.
What you should feel: Should feel challenged but controlled, with an elevated heart rate; expect fatigue in the legs but maintain form; post workout, slight muscle soreness is normal.
Coach Note
Focus on maintaining high speeds while managing fatigue. This workout targets aerobic and interval capacity, essential for developing running speed as outlined in the block focus. The structure supports building volume without compromising quality in running mechanics.