Name: Playbook - All Day Running Co - W5/D3 Speed / FAST
Uploaded: 2023-02-12T01:55:49.950Z
Duration: 70 min
Description: W5/D3 Speed / FAST

3 miles easy, 10 x 1 min fast w/ 90 sec recovery, 2 miles easy

6.5 miles

Running

W5/D3 Speed / FAST

Let’s go. 12 weeks until Jersey City Marathon on 4/23.

Steve Linn

W1/D1 Marathon Training Introduction

Mark Maouri

W1/D1 Marathon Training Plan: FAST explanation

W1/D1 Marathon Training Plan: STRONG

W1/D1 Marathon Training Plan: Strides

W1/D1 Marathon Training Terms: Easy description

Vimaris

W1/D1 Rest

Rish

Akos

W1/D2 Easy

That’s was enjoyable. I had fun with the sprints.

Marco

W1/D3 Speed / FAST

W1/D4 Easy

W1/D5 Rest

Adnan

W1/D6 Long Run

6.86 miles did a course in Vegas. Forgot to start the running app.

Total of 6 miles. I broke the hills into mile 2, 4 and 5. Mile 5 I ran the hill twice. Todays hills were performed in the treadmill at 15% grade.

W1/D7 Clean Up Run

W2/D1 Rest

slow, steady, eat pace 
46:40 = 11:39 min/mil
Real feel 96° 
Miami is under a heat advisory and you can feel it 💦 🏃🏻‍♀️ 😰

Ydette

W2/D2  Easy

W2/D3 Speed / FAST

W2/D4 Easy

W2/D5 Rest

Strong head wind 💨 on the way back 10 miles done ✅

W2/D6 Long Run

Worried about finding hills. But found too many!

W2/D7 Clean Up Run

W3/D1 Rest

Did today with kids pacing me on bicycles. Need to go back to clean up run tomorrow. Missed that day.

W3/D2   Easy

W3/D3 Speed / FAST

W3/D4 Easy

W3/D5  Rest

W3/D6 Long Run

W3/D7 Clean Up Run

W4/D1 Rest

W4/D2   Easy

W4/D3 Speed / FAST

W4/D4 Easy

W4/D5 Rest

W4/D6 Long Run

W4/D7 Clean Up Run

W5/D1 Rest

W5/D2   Easy + FAST

W5/D4 Easy

W5/D5  Rest

W5/D6 Long Run

W5/D7 Clean Up Run

W6/D1 Rest

W6/D2   Easy + FAST

W6/D3 Speed / FAST

W6/D4 Easy

W6/D5  Rest

W6/D6 Long Run

W6/D7 Clean Up Run

W7/D1 Rest

W7/D2   Easy + FAST

W7/D3 Speed / FAST / STRONG

W5/D3 Speed / FAST

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