Name: Playbook - All Day Running Co - W9/D4 FAST Pace work
Uploaded: 2023-02-12T01:55:51.051Z
Duration: 40 min
Description: W9/D4 FAST Pace work

2 miles easy - then 4x30 sec FAST with 2 min easy - 2 miles easy again

2 miles easy - then 4x30 sec FAST with 2 min easy - 2 miles

Running

W9/D4 FAST Pace work

Ian Sung

Todd

Introduction to the 10k plan

Staci Fisher

Strides

Strong

FAST and more…

Easy Running Defined

Rest Days

Endurance and Recovery Week

W1/D1 Rest

Aaron

Julie

Did my first tracked run on the app
Did 2.7 miles
Could not exit without “losing my data” any help to fix this?

Grant Kay

W1/D2 Easy Day

Did a lot of walking, so good active rest

A little sore from my first run in 6 months

Malcolm McGee

W1/D3 Rest

Alex

Jadi

W1/D4 Tempo Pace

W1/D5 Rest

Callie Turner

Rich

W1/D6 Long Run

W1/D7 Clean Up Run

W2/D1 Rest

Mile 1 - 10:08
Mile 2 - 9:42
Mile 3 - 9:24
Mile 4 - 9:04

W2/D2 Speed Work

W2/D3 Rest

W2/D4 Easy Day

W2/D5 Rest

W2/D6 Long Run

3 miles 32:41. 4 set of strides after 200 m

W2/D7 Clean Up Run

W3/D1 Rest

1.5 miles : 10:31 pace
1.5 miles : 9:31 pace
1.0 miles : 8:57 pace

W3/D2 Speed Work

W3/D3 Rest

W3/D4 Easy Run

W3/D5 Rest

W3/D6 Long Run

4 miles 44:42 11:10 min mile w last mile at faster pace

W3/D7 Clean Up Run

W4/D1 Rest

W4/D2 Easy Day

W4/D3 Easy Run

W4/D4 Easy Day

W4/D5  Extra easy run

W4/D6 Long Run

W4/D7 Clean Up Run

W5/D1 Rest

W5/D2 Easy Day

W5/D3 Rest

4 mile run 43:29. 10:54 min/mile with strides

W5/D4 Easy + Strides

W5/D5 Rest

Pace is down to 11:05. Happy with that. Going to keep pushing.

W5/D6 10km

Didn't want to, but I did. 
1 mile x 3 (avg speed was 9:13 min mile) 60 minutes done total mileage 5.15

W9/D4 FAST Pace work

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