Name: Playbook - Frankie Dades - W3/D3 SPEED WORK
Uploaded: 2023-04-24T01:08:16.016Z
Duration: 57 min
Description: W3/D3 SPEED WORK

Fartlek Run 

Beginner 
10 minute warm up jog
Into
3 x .25 mile Hard .50 mile easy 
10 minute cool down jog 

Advanced 
1 mile warm up 
Into 
6 x .25 mile hard .50 mile easy 
1 mile cool down

For the fast paces you want to put to an RPE Of 7-8(see insights tab for details) they should be hard paces that you can hold for the entire time prescribed and be able to transition into your easy paces without stopping.

Fartlek Run

W3/D3 SPEED WORK

Wow rough shows how out of shape I am love it

Mitchell

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W3/D1 Easy Run + CHEST/BICEPS

W3/D2 LEGS/CORE

W3/D4 Easy run + BACK/TRICEPS

W3/D5 Easy run + SHOULDERS/ARMS

W3/D6 LONG RUN

W4/D1 Easy Run + Chest/Biceps

W4/D2 LEGS/CORE

W4/D3 Speed Work/BodyWeight

W4/D4 Easy run + Back/Triceps

W4/D5 Easy Run + Shoulders/Arms

W4/D6 Long run

W3/D3 SPEED WORK

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