Name: Playbook - All Day Running Co - W1/D4 Fast running within
Uploaded: 2023-02-12T01:55:49.807Z
Duration: 40 min
Description: W1/D4 Fast running within

Seth

Sam Barker

Julie

Love breaking it up with the fast levels.

Eric

easy 40 min run with 6x45 sec FAST FEEL built in.

FAST feel is not a pace, it’s an effort.  Should feel quite fast and challenging.  Not a sprint.  

Spread these 6x45 seconds out or run them in order.  Your choice.

easy run with 6x45 sec FAST FEEL built in

Running

W1/D4 Fast running within

13.1 Performance Training Plan Introduction

Great descriptions and explanations of the levels. Love it!

Fast description

Tempo

Strides

Easy Running

Jenni

W1/D1 Rest

Gracen Fleming

Walked the 3 miles in 1:18.07. Split time of 26:02. Excited to start this plan.

Debbie

W1/D2  3 miles for time

Adnan

W1/D3 Easy

Rest day ... no problem ... I've got this.

W1/D5 Rest

W1/D6 Long Run

Walked the 45 mins instead trying to work on my zone 2

W1/D7 Clean Up Run

W2/D1 Rest

Well deserved after week 1

6.63miles @ 9’57” avg pace. AVG HR = 163bpm. Work section speed - 8’07” avg pace.

Chimudi Egbuna

Speed work at 8:00/mi pace, walked between fast runs - 4.75 mi

Speed sessions were done at a 9:50 pace. 5.13 miles

W2/D2  Speedwork

W2/D3 Easy

4.23 miles in 50 minutes. Tempo portion was 6.0 mph on treadmill.

W2/D4 Tempo run

W2/D5 Rest

4.78 run over 60 minutes. 8 tempo @ 6.0 mph

W2/D6 Long Run

67:45 for the 6 mile run . Finished with 4 strides. This was tough!

W2/D7 Clean Up Run

W3/D1 Rest

5.24 Miles. 60 minutes on treadmill. 6.1-6.2 mph speedwork.

W3/D2  Speedwork

Treadmill easy - 5.0-5.6 
50 min - 4.40 miles

W3/D3 Easy

5.76 miles @ 11’16” per mile avg pace. AVG HR = 152 bpm. AVG CD = 150 spm.

W3/D4 Speed / tempo

W3/D5 Rest

12 miles @ 9’48” per mile pace. AVG HR = 165 bpm. AVG CD = 163spm. 4 mile tempo pace = 9’31” per mile. 

Felt good overall

Did 8 miles today - 1/2 marathon this weekend

W3/D6 Long Run

6.30miles @ 11’06” per mile. AVG HR = 149bpm. AVG CD = 162 spm

1:07.49 10K 
Pretty windy out, pushed to have some quick "sprints" during the run

W3/D7 Clean Up Run

W4/D1 Rest

6.17 miles @ 10’57” per mile pace. AVG HR = 148 bpm. AVG CD = 157 spm.

Speedwork - varied between 6.0 and 7.0 mph for each 5 min session. 
5 miles @ 59:09

W4/D2  Speedwork

3.17 mile @ 14’17” per mile. AVG HR = 131bpm. AVG CD = 134 spm. Heavy legs and tight hammies. Had to take it easy.

W4/D3 Easy

55:00 minutes. Tempo speed was 6.0 felt actually good. 4.71 miles

W4/D4 Speed / tempo

W4/D5 Rest

9.00 miles at 10’47” per mile easy pace. AVG HR = 157 bpm. AVG CD = 161 spm. AVG Pace for first 7 miles = 11’05”. AVG Pace for last 2 miles = 9’30”.

W4/D6 Long Run

5.18 miles @ 11’45” per mile. AVG HR 153 bpm. AVG CD 157 spm.

W4/D7 Clean Up Run

W5/D1 Rest

W5/D2  Speedwork

3.78 miles. Did 15 minutes of it @ a 15 incline on treadmill

W5/D3 Easy

Total stats - 5.15 miles at 12’30” per mile. AVG HR 141 bpm. AVG CD 148 spm. 

5 min WU @ 16’22 pace for 0.38miles. 45mins easy at 11’46” pace for 3.82miles. 11mins Hill sprints at 13’26” average pace for 0.84miles.

W5/D4 Speed / FAST

W5/D5 Rest

7.40 miles @ 11’19” per mile average. AVG HR 153 bpm. AVG CD 157 spm.

W5/D6 Long Run

3 miles done on treadmill @ 5.5/5.7/6.0 worked on not losing my form.

W5/D7 Clean Up Run

W6/D1 Rest

W6/D2  Speedwork

5.28 miles at 11’21” average pace. AVG HR 146 bpm. AVG CD 155 spm.

W6/D3 Easy

4.66 miles at 12’45” pace (overall). AVG HR 140bpm. AVG CD 144 spm.

W6/D4 Speed / tempo

W6/D5 Rest

13.11 miles at 10’02” per mile. AVG HR 164 bpm. AVG CD 163 spm. First 6 miles easy at 10’27” pace. Middle 5 miles at tempo HM race pace of 9’42” pace. Last two easy miles at 10’00” pace.

W6/D6 Long Run

4.08 miles at 13’02 per mile pace. Very easy todag. AVG HR 138bpm. AVG CD 144 spm

W6/D7 Clean Up Run

W7/D1 Rest

6.54 miles at 10’05” average pace. 15 min WU @ 10’50” pace. 3 X 8 mins work at 8’35” pace. 4 min walk/run between. 15 min WD @ 9’40” pace.

W7/D2  Speedwork

5.35miles at 11’06” average easy pace. AVG HR 150 bpm. AVG CD 161 spm.

W1/D4 Fast running within

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