All Day Running Co
All Day Running Co
/
13.1 Performance
W7/D3 Easy
5.0
|
60 min
|
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easy hour
Community
C
Chimudi • 7mo ago
5.35miles at 11’06” average easy pace. AVG HR 150 bpm. AVG CD 161 spm.
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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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0
W1/D1 Rest
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W1/D2 3 miles for time
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W1/D3 Easy
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W1/D4 Fast running within
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W1/D5 Rest
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W1/D6 Long Run
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W1/D7 Clean Up Run
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W2/D1 Rest Well deserved after week 1
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W2/D2 Speedwork
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3
W2/D3 Easy
5.0
3
W2/D4 Tempo run
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W2/D5 Rest
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1
W2/D6 Long Run
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W2/D7 Clean Up Run
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W3/D1 Rest
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1
W3/D2 Speedwork
5.0
2
W3/D3 Easy
5.0
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W3/D4 Speed / tempo
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3
W3/D5 Rest
5.0
1
W3/D6 Long Run
5.0
2
W3/D7 Clean Up Run
5.0
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W4/D1 Rest
5.0
1
W4/D2 Speedwork
5.0
2
W4/D3 Easy
5.0
2
W4/D4 Speed / tempo
5.0
1
W4/D5 Rest
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1
W4/D6 Long Run
5.0
1
W4/D7 Clean Up Run
5.0
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W5/D1 Rest
5.0
0
W5/D2 Speedwork
4.7
1
W5/D3 Easy
5.0
1
W5/D4 Speed / FAST
5.0
1
W5/D5 Rest
5.0
0
W5/D6 Long Run
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1
W5/D7 Clean Up Run
5.0
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W6/D1 Rest
5.0
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W6/D2 Speedwork
5.0
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W6/D3 Easy
5.0
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W6/D4 Speed / tempo
5.0
1
W6/D5 Rest
5.0
0
W6/D6 Long Run
5.0
1
W6/D7 Clean Up Run
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W7/D1 Rest
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W7/D2 Speedwork
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