All Day Running Co
All Day Running Co
/
13.1 Performance
W4/D2 Speedwork
5.0
|
90 min
|
2 comments
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15min warm up 5x5 min @ FAST with 2:30 ez jogs in between 15min warm down
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C
Chimudi • 7mo ago
6.17 miles @ 10’57” per mile pace. AVG HR = 148 bpm. AVG CD = 157 spm.
J
Julie • 1y ago
Speedwork - varied between 6.0 and 7.0 mph for each 5 min session. 5 miles @ 59:09
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All Day Running Co
13.1 Performance Training Plan Introduction
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Fast description
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Tempo
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Strides
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Easy Running
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W1/D1 Rest
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W1/D2 3 miles for time
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W2/D1 Rest Well deserved after week 1
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W2/D2 Speedwork
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W2/D3 Easy
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W2/D4 Tempo run
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W2/D5 Rest
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W2/D6 Long Run
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W2/D7 Clean Up Run
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W3/D1 Rest
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W3/D2 Speedwork
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W3/D3 Easy
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W3/D4 Speed / tempo
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W3/D5 Rest
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W3/D6 Long Run
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W3/D7 Clean Up Run
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W4/D1 Rest
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W4/D3 Easy
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W4/D4 Speed / tempo
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W4/D5 Rest
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W4/D6 Long Run
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W4/D7 Clean Up Run
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W5/D1 Rest
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W5/D2 Speedwork
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W5/D3 Easy
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W5/D4 Speed / FAST
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W5/D5 Rest
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W5/D6 Long Run
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W5/D7 Clean Up Run
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W6/D1 Rest
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W6/D2 Speedwork
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W6/D3 Easy
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W6/D4 Speed / tempo
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W6/D5 Rest
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W6/D6 Long Run
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W6/D7 Clean Up Run
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W7/D1 Rest
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