Let's Go for a Longer Run

Today’s focus is on building speed endurance and pacing control. You’ll be completing 4 rounds of 800-meter runs at a strong, consistent effort. The goal is to maintain a steady pace across all rounds — avoid going out too fast early and fading at the end. Each 800-meter should feel challenging but sustainable.

Take rest as needed between rounds — just enough to recover your breathing and prepare to hit the next interval with intent. Think of this as quality over quantity: recover well to run well.

Target Effort: Around 80–90% of your max effort — a hard but controlled pace, not an all-out sprint.

Focus Points:

• Keep your splits consistent across all rounds.

• Focus on efficient running form: relaxed shoulders, strong arm drive, and steady cadence.

• Use your rest wisely — stay moving and stay mentally engaged.

Warm-up | 5:00

10/10 Leg swings (forward/back)

10/10 Leg swings (side to side)

5/5 hip circles/leg

50' toy soldiers

50' cradle walk to forward lunge steps

50' high knees

50' butt kickers

50' karaoke

20 calf raises

400-meter run

TECH | 1:00

Safety notes

Break | 2:00

WOD | 40:00

RX/Intermediate:

4 rounds, each for time of:

800-meter run

Rest as needed between efforts.

Post times for each round in ZenPlanner

Beginner:

4 rounds, each for time of:

400-meter run

Rest as needed between efforts

Cooldown | 4:00

Couch stretch

Pigeon pose

Straddle stretch

Down dog