Name: Playbook - All Day Running Co - W3/D4 Speed / tempo
Uploaded: 2023-02-12T01:55:49.896Z
Duration: 90 min
Description: W3/D4 Speed / tempo

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

Chimudi Egbuna

Sam Barker

Julie

5-7 min warm up
40-45' at EASY
6x30 sec. uphill sprint (FAST) with ez walk/jog down for recovery - cool down a few minutes after.

FAST on a hill builds great leg power.

5-7 min warm up
40-45' at EASY
6x30 sec. uphill sprint (THRESHOLD) with ez walk/jog down for recovery - cool down after"

Running

W3/D4 Speed / tempo

Eric

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

Seth

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

W1/D4 Fast running within

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.

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

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.

W3/D4 Speed / tempo

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