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